Blog Page – Page 6 – Precision Health Spine and Sports Clinic

24MayMay 24, 2018

Putting your high heels on

What High Heels will do to your feet, and how to avoid it

High heels are a fashion essential. Very few women can look in the shoe cupboard and not find at least one pair of high heels. Unfortunately, these fashion essentials can cause enormous damage, not only to our feet, but our entire skeletal system. First, let’s have a look at the havoc they can cause, and then try and find ways to minimise the damage, and protect you from long-term pain and suffering.

The Damage High Heels Cause

Lest you think it is only the feet that suffer when you wear high heels, think again!

High heels cause the ankle to bend forward. This causes shortening of the calf muscles and tightening of the Achilles tendon. If they are worn too often for too long, this can actually cause pain when barefoot, as the tendon and muscles shorten permanently.
Restricted blood flow to the lower leg and foot creates spider veins. No matter how great your calves look in heels, spider veins will kill that vibe!
Osteoarthritis in the knees can be cause or aggravated by the increased pressure put on the knees – like spider veins, swollen knees will kill the vibe of that short skirt instantly!
Misalignment of the spine, causing lower back, hip and leg pain is the result of the body having to sway forward to remain balanced
Twisted ankles are common in high heel wearers – who hasn’t taken a tumble on uneven ground thanks to those gorgeous stilletos?

So, what about the damage these shoes can do to your feet?

High heels cause the bulk of your weight to be placed on the ball of the foot. This can cause bunions, hammer toes and pinched nerves like Mortons Neuroma. Not to mention pain!
Because the foot is angled, it tends to slide forward in the shoe, causing ingrown toenails. Way to ruin a good pedicure!
Stress fractures in the small bones of the foot can be very painful and slow to heal (excuse the pun!)
Heel spurs, calcium buildup on the bone of the heel can make it painful to walk

So, after all that, are you convinced? No? Just can’t give up those gorgeous nude peep toes? Well, the good news is, there are some things you can do to reduce the pain an damage you are doing to your feet with those heels.

Ensure your shoes fit correctly. The size of feet your feet changes over time. And different brand and styles of shoes can mean the difference of a half – sometimes even a full – size. So make sure they fit. And when they start to stretch too much, out they go. You might love them dearly, but they will cause problems if they are not fitting you properly any more. And, hey, upside. Who doesn’t love an excuse to go shoe shopping?
Try and go for chunky heels, or even better wedges. These give you more stability when walking, reducing the likelihood of turned ankles (not to mention embarrassment). Save those stilletos for times when you won’t be standing or walking for any length of time.
Look for shoes with solid soles – even a slight platform. Again, these will give your more stability in that vitally important ball of your foot.
Shoes that ‘hold’ your foot – like boots, or sandals with ankle straps – are best. Again, it’s all about support.
Invest in gel shoe inserts. Metatarsal pads that sit in the shoe at the ball of your foot will help absorb some of the weight, reduce the risk of slipping forward and protect your toes from blisters.
Commute in flats. Save the high heels for when you most need them. Walk to the bus, train or office in flats and change when you get there. Your feet will thank you, and you will get there faster too!
Mix it up. Try and ensure you have shoes of varying heights and styles and rotate them through the week, so that your feet are not always at the same angle. Even better – aim for a day or two of flats if you can.
Before you slip those high heels on, give your calves a good stretch to avoid the shortening and tightening of your calf muscles and Achilles tendon. This is particularly important for those who wear them regularly. Give another good stretch at the end of the day too.
Slip them off. Take a break from the shoes when you can. Rotate your feet, point the toes and then pull them back towards your shins. Try and do this at least once during the day. And at the end of the day, try and give them a brief massage to restore good circulation.
Last, but not least, visit a Podiatrist regularly to make sure none of the structural issues we have talked about are developing.

If you are a lover of high heel shoes, or if you just have concerns about your foot health, call our Baulkham Hills Clinic on 9639 7337 and make an appointment with our highly qualified Podiatrist. Not only will she make sure your feet are healthy and strong, but you may bond over those cute red boots you love!

By adminpodiatry0 Comments

22MayMay 22, 2018

Posture Perfect

Why it is important, and how to achieve it Stand up straight! Don’t slouch! How many times did you hear that from your mum, or from teachers when you were young? At the time it seemed like nagging, but it turns our Mum was right. Now there’s a surprise! Good posture may seem like a small thing, but in fact poor posture can negatively affect your entire body, and contribute to the ageing process. So, what is good posture and how can you improve yours? Good Posture Essentially, good posture means that your body is in correct alignment. This means your:

chin is parallel with the floor
shoulders are horizontally even
abdominal muscles are braced
hips are horizontally even
knees pointing forward
weight evenly distributed between your feet
ears, shoulders, hips and ankles fall in a vertical line

This is also true if you are sitting down, although in addition you should maintain a 90 degree angle in your hips and knees. Benefits of Good Posture Good posture can have a positive affect on many aspects of your life: - improved breathing – your chest cavitity is expanded when your posture is good - improved digestion – when your abdomen it aligned correctly, your digestion is more efficient - nervous system – good posture allows your nervous system to function properly - wear and tear on your joints is reduced by proper alignment, reducing the risk of degenerative arthritis - reduction of back pain - reduction of stress on your ligaments, tendons and muscles- you look younger, and slimmer! Yes, that’s right, slouching makes you look older and adds kilos. And who doesn’t want to look younger and slimmer? Causes of Poor Posture It not always about being lazy. There can be a number of causes for poor posture:

Structural – sometimes structural problems with the spine, such as scoliosis, can impact your posture. The effects can range from mild to severe and may require medical intervention.
Inflexible muscles can decrease your range of motion
Tight or shortened muscles can pull your body out of alignment
Muscle weakness – muscles interact with each other, and a weakness in one or more can affect the rest
Pregnancy – not only does your center of balance change, but the body releases hormones that loosen ligaments in preparation for birth, sometimes causing weakness and instability
Obesity – can change the natural center of balance, and pull the body out of alignment
High heels – these throw the body forward, causing a need to compensate in the muscles, ligaments and tendons

Solution There are a number of ways you can improve your posture:

Core strengthening exercises – yoga poses like cobra and lotus help with core strength, as do crunches, bridges and planks
Balance specific workouts – warrior pose in yoga, lunges, balancing on bosu balls, star excursion and pistol squats
Check you posture and balance before you start and during your workout. Those gym mirrors are not just there for you to check your hair! Make sure you keep an eye on your form as you exercise

By following these few guidelines, you can improve your posture in just a few weeks. If you would like some advice on exercises specific to your needs, or you are concerned you may have structural issues, call our Baulkham Hills clinic today on 9639 7337 and make an appointment to see our Chiropractor, who can help you get on the road to being Posture Perfect!

By adminchiro, tips, wellbeing0 Comments

17MayMay 17, 2018

Infertility and Traditional Chinese Medicine

Wanting a baby is an emotional, instinctive urge. The human race is programmed to reproduce. But for a growing number of couples, falling pregnant, and staying pregnant, is becoming more and more difficult. Around 1 in 6 couples are now described as ‘infertile’. But what is infertility? What causes it? And what can you do to improve your situation should you find yourself in this situation? What is Infertility? Technically, infertility is described as failure to achieve pregnancy within 12 months of trying. However, it’s not quite that simple. Fertility is a complex issue. Many couples have a successful pregnancy, only to fail to achieve a second. Others are able to become pregnant, but face the heartbreak of miscarriage, sometimes over and over. Male infertility accounts for around 1/3 of infertile couples, whilst for 20-30% of couples there a fertility problems with both partners. What Causes Infertility? Whilst there are obviously some differences in relation to what causes female infertility as opposed to male, there are definitely some common factors, many of which are becoming more problematic in our increasingly busy lifestyle:

Age – with the pressures of setting yourself up in a career, and the cost of living, many couples are leaving it later to try and start a family. Since women are born with all the eggs they will ever have, and these deteriorate over time, leaving child bearing too late can create fertility problems.
Lifestyle – stress, smoking and drinking alcohol contribute to a reduction in fertility in both men and women
Weight – being either over or under weight can affect fertility, particularly in women.

Infertility is sometimes classified as Unexplained Infertility. This is when no medical reason can be identified as the cause. In the case of Explained Infertility, there are many possible causes: Female:

Endocrine disorders
Long term use of oral contraceptives
Structural problems, like blocked tubes or fibroids

Male:

Low sperm count
Low mobility (movement)
Morphology – the shape of the sperm

How Can TCM Help Infertility? Traditional Chinese Medicine has been used for hundreds of years to assist couples in falling and staying pregnant. Preconception: Since many of the reasons for infertility relate to lifestyle factors, TCM uses a range of techniques to prepare the body for pregnancy and childbirth. Ideally 12 months prior to wanting to conceive couples can begin treatment that will not just assist with conception, but also successful completion of a pregnancy. This is likely to include Acupuncture, herbs, diet and lifestyle changes. Women may find during this treatment that issues like PMS, pre-period migraines and cramps are reduced. Active Fertility Enhancement: In cases of Unexplained Infertility, symptoms may often be sub-clinical and a balancing of the hormones, reduction in stress and improvement in diet may be all that is need in treating the problem. Your TCM practitioner will use acupuncture, herbs and diet and lifestyle to achieve this goal, ensuring your body is in the optimum health to achieve and sustain pregnancy. Where Explained Infertility is concerned, Western medicine will generally use drugs, surgery and/or IVF to resolve the problem. TCM can work in conjunction with these treatments. Acupuncture can be ideal as a complementary therapy when patients are undergoing the stress of IVF. Pregnancy And when you do become pregnant, Acupuncture can be used safely and effectively to combat morning sickness, pelvic and back pain. If you are considering starting a family, or are having difficulty conceiving, call our Baulkham Hills Clinic on 9639 7337 to make an appointment with our highly trained Traditional Chinese Medicine Practitioner.

By admintcm, wellbeing0 Comments

15MayMay 15, 2018

healthy sleep, healthy life

Sleeping is a significant part of life. So significant that we spend 56 hours a week on it. That is 2, 912 hours a year. 25 years of life! In other words, nearly one-third of our life is dedicated to sleeping.

Many people say they don’t need much sleep, but this is not really true. Sleeping at least eight hours a night plays a critical role in your mental & physical health and overall well-being. Each day depends on how much sleep you had the night before. However many people find themselves struggling to grab enough sleep, or tossing and turning from broken sleep.

Some handy tips to improve your quality of sleep:

Set a regular bedtime. Our bodies work off their own clocks and thrive on routine.
Turn Off Electronics. Stay off your phones, laptops and television for at least 30 minutes before bed.
Develop a bedtime ‘routine’. Whether it is 20 minutes of reading, a short meditation, a shower or even a beauty routine, this will help signal to your body that it is time to start winding down, relaxing and going to sleep. It will also help relax your mind – something that often gets in the way of drifting off!
Cool, Calm and Dark. Keeping your sleeping area cool, dark and quiet tells the body its time to sleep and your body listens.
Make sure your bed and pillows are comfortable, and your blankets and doona keep you at a comfortable temperature. Invest in some high-thread-count sheets. You will never get a good night’s sleep if you are not comfortable!
Reduced caffeine. Try to reduce the urge to have a coffee or tea after 2:00 pm. If you feel you need a cup of something warm, try a chamomile tea.

Not having enough sleep can impact you in two ways:

In an instant – not getting enough sleep increases your risk of car – or any other – accidents. Microsleeps are just that – they happen in an instant. And Fatigue is one of the top three killers on the road.
Over time – over a longer period not getting enough sleep raises your risk of health problems like heart disease, high blood pressure, kidney disease, diabetes and stroke. Not to mention it affects your weight and the appearance of your skin and hair. Those seem like pretty good reasons for getting some shut-eye!

What can a good nights rest do for your body?

Sleep improves your ability to learn, play sport, improve your attention span, problem-solving and decision-making skills. Too little sleep compromises with our emotions, making us grumpy and nobody wants to embody a grumpy cat meme! If you are having trouble getting to sleep or staying asleep even after trying some of the tips we have mentioned, a Relaxation Massage will help your body release the tension that may be the problem. Call our Baulkham Hills Clinic on 9639 7337 to make an appointment for a massage with one of our qualified Massage Therapists.

By adminmassage, wellbeing0 Comments

10MayMay 10, 2018

Get the drop on Hammer Toe & Mallet Toe

The words “hammer” and “toe” in the same sentence strike fear into the hearts of most people. Anyone who has dropped a hammer on an uncovered toe knows the pain it can cause. But eventually, the pain subsides. People who suffer from Hammer Toe or Mallet Toe are not so lucky.

What is Hammer Toe?

Toes normally sit straight and more or less flush with the ground, held in place by flexible muscles, tendons and ligaments. However, when these muscles, tendons and ligaments are damaged or are too tight we can develop Hammer Toe or Mallet Toe. Hammer Toe is an abnormal upward bend in the middle joint of the toe, whilst Mallet Toe affects the joint nearest the nail. Both these conditions can affect any toe but are generally found in the 2^nd 3^rd or 4^th toe.

Causes

These conditions may be present at birth (congenital), inherited from a parent, however, they generally develop later. The most common cause is inappropriate footwear. Sorry to say ladies, but high heels and pointy-toed shoes are the most common cause of Hammer and Mallet Toe. Abnormally high arches, or a trauma to the toe – a bad stub, jam or break – can also contribute to the condition. The pressure on your toes caused by a bunion may also be to blame.

Who Suffers from Hammer Toe?

Generally, since footwear is the most common cause, women suffer most from Hammer Toes. Since the condition takes time to develop, age is also a factor. If your second toe is longer than your big toe, you are more likely to develop Hammer Toe, and if you suffer from arthritis or diabetes your risk increases.

Symptoms

Corns and calluses are the most common problem with Hammer and Mallet Toe, as the bend in the toe causes rubbing against your shoes. However, you may experience difficulty walking, or experience mild to severe pain when you try and move the affected toe.

Treatment

Treatment will depend on the severity of the condition. If the toe is still flexible, changing to appropriate footwear and the prescription of orthotics may be sufficient. Shoes should have a lower heel and plenty of room at the front. Pointy toes should be avoided, and laces, straps to secure the shoes provide additional support which is ideal. Exercises may be prescribed to maintain flexibility in the muscles and tendons. However, if the tendons have tightened to the point the toe is no longer flexible, surgery may be required. If corns and callouses have formed on the toes, these would require treatment. It is important not to attempt to treat these at home, as infections can develop in the foot very quickly, and are particularly difficult to treat, especially if you have diabetes. Treatment by a podiatrist is essential. If you suspect you have or are developing Hammer or Mallet Toe it is important to get treatment quickly, as the condition can affect other toes very quickly. Call our Baulkham Hills clinic on 9639 7337 to make an appointment with our local Podiatrist today.

By adminpodiatry0 Comments

08MayMay 8, 2018

Hot topic – Inflammation

The word inflammation comes from the Latin word ‘set afire’ and most of us recognize that feeling of heat which often accompanies what we think of as inflammation. But there is much more to this common and complex problem than meets the eye.

What is Inflammation?

Inflammation is caused by white blood cells and their by-products, which the body produces to help fight off foreign bodies like viruses and bacteria or to address the damage of a trauma or injury. The body’s cells release chemicals such as histamines, bradykinin and prostaglandins, which cause blood vessels to leak. The resulting increased blood flow to the area may stimulate nerves and cause pain. Inflammation can also be caused by Autoimmune diseases such as diabetes, rheumatoid arthritis, myocarditis and Crohn’s Disease, as well as Alzheimer's.

Symptoms

Symptoms of inflammation vary depending on their cause. However, they are likely to include redness, swelling, heat, joint stiffness and pain. You might also experience fever, chills, fatigue, headaches, loss of appetite and muscle stiffness. When inflammation is related to Autoimmune disease symptoms may be very subtle, or not apparent at all, and so may go unnoticed.

Treatment for Inflammation

There is a range of treatments for inflammation. Healthy eating of a diet including plenty of fruits, vegetables and Omega-3 rich foods is important, as is avoiding saturated fats. Probiotic foods such as yoghurt can help, particularly in cases of diseases like Crohn’s. There are a number of spices that will assist in reducing inflammation, including ginger, cinnamon, black pepper, and turmeric. There is a range of medications that can also help called NSAIDs – Non-steroidal anti-inflammatory drugs. Some of these can be bought over the counter, whilst others require a prescription. Remember, it is always important to talk to your healthcare professional before taking any medications, including the supplements that are available for inflammation. Other lifestyle factors such as smoking and drinking alcohol can have a negative effect on inflammatory response, and so should be avoided, as should food additives like Aspartame and MSG. Staying active, and getting plenty of rest is important. It may be appropriate to consider bracing or support if a joint is affected. In more extreme cases it may be necessary to have surgery if a joint is damaged by the inflammation. It is important to keep the affected joints mobile, through physical therapy, exercise and massage. The practitioners at Precision Health Spine & Sports Clinic can assist you with a range of treatment for inflammation including Chiropractic, Massage and Podiatry, and provide advice on supplements that may help relieve pain and symptoms. If you are suffering from an inflammatory response, contact our Baulkham Hills clinic to make an appointment today with one of our expert health practitioners.

By adminchiro, massage, wellbeing0 Comments

17FebFebruary 17, 2018

All vitamins are not created equal

There has been a lot of focus lately on vitamins, supplements and natural therapies. You can’t turn the tv on without seeing ads for one vitamin company or another, and the vitamin section at the supermarket seems to get bigger every month. With everyone saying their vitamins are the ‘best’ – how do you make a choice? Who do you believe? And perhaps more importantly, how do you know what to take? Do we even really need them? Surely, with a healthy diet, we get all the vitamins we need. Well, no. That is not generally true. Firstly, what most people lack, more than vitamins, is minerals – particularly zinc and magnesium. These days, however, even with a healthy diet, you will likely find yourself deficient. There are a few reasons for this:

Over-farming, chemicals and pollution. If the minerals are not present in the soil, they cannot be passed into our food. So when food is grown in depleted soils, it will in turn, be depleted of minerals.
Many vitamins – like B and C – deplete very quickly once food is harvested. Since most of us are eating food that is grown a long way away, and stored in supermarket cold storage for longer and longer periods of time, the vitamins in our foods are not present in the same quantities as when they were first picked. An argument for eating locally-sourced, but that is a conversation for another blog.
Chemicals – cleaning products, personal care products, pollution, not to mention alcohol and refined sugars all put a strain on our bodies.
Stress – low activity/high stress lifestyles create toxicity caused by stress hormones.

Something else to consider is that the Recommended Daily Allowance is just the minimum you require in order to avoid illness. If you wish to maintain optimal health much higher levels are needed. If we accept that it is likely that almost all of us require some form of additional supplementation to our diet, how do we go about choosing the right ones? Not all vitamins and supplements offer the same quality and effectiveness. There are three key aspects that are important in the production of effective supplements:

Quality Ingredients – rubbish in, rubbish out is true of the production of vitamins. The quality and strength of the ingredients is really important in producing good quality supplements. This includes not only ensuring the ingredients and raw materials are fresh, but are sourced as locally to ensure they maintain their active constituents, and that they are free from pesticides and other pollutants such as heavy metals.
Quality production – this is important not only during production, but in post production quality control. Production techniques that minimise the use of heat, compaction and moisture will help ensure that ingredients maintain their integrity.
Strength – good quality supplements should have a good concentration of whatever it is you are taking them for. It is not cost efficient to buy cheap fish oil capsules if you need to take 8 a day to get the required dosage. Not to mention the how unpleasant that would be!

Finally, it is important to get the right advice. The range and combinations at the supermarket are at best confusing, and know what it is that YOU need is sometimes difficult. This is where the Megagenics range of vitamins and supplements can help. Metagenics is a range of practitioner-only vitamins and supplements. The benefit of buying through a practitioner is that you can get qualified professional advice as to which supplements, and in what combination to take to best achieve your optimum health. Not only are practitioners trained, but they are also able to access additional information provided by Metagenics, as well as access to the Metagenics Technical Support team of over 20 Doctors, Naturopaths and Research Scientists. Metagenics products are produced under the highest standards, using cutting edge technology to ensure the continued efficacy of active ingredients, and the quality of the finished product. If you think your diet may be lacking in vitamins or minerals, call our Baulkham Hills Clinic on 9639 7337 to discuss what Metagenics can do to assist you in maintaining optimum health.

By adminnutrition, wellbeing0 Comments

01FebFebruary 1, 2018

Tight muscles?

maybe not…

We often hear people talking about how tight their muscles are – especially large muscles like the quad or hamstrings. But sometimes, it’s not actually the muscles that a tight, but another very important and much overlooked element – the fascia. The fascia is a web of connective tissue that covers the whole body. It connects that skin to the muscles and tendons underneath, and provides support and protection for the soft tissue of muscles, as well as internal organs. If you think of your body a little like an orange, the juicy flesh is the muscles and organs, and the skin is the bright peel. In between there is a pulpy white substance that connects the two. This is the equivalent of the fascia. In connecting the skin with the internal parts of the body, it is important that the fascia remains healthy and mobile. It needs to ‘glide and slide’ between the skin and the internal systems in order for the body to move smoothly and without pain. Often, when people feel their muscles are tight, it is not actually the muscles, but the fascia, which is not gliding and sliding as it should. There are many reasons for this. Perhaps most common is the formation of scar tissue or adhesions, which is less elastic than normal fascial tissue, causing the fascia to ‘catch’ and restrict movement. These adhesions can also restrict blood flow and impinge nerves, causing reduced supply of oxygen and pain. One of the best ways to ensure the fascia remains supple and mobile is through massage. In addition to traditional Remedial and Swedish massage, one of the techniques we use at Precision Health Spine & Sport Clinic is Instrument Assisted Soft Tissue Manipulation. The use of these tools allows the massage therapist to work very precisely in targeting scar tissue and adhesions in the fascia. Blood flow is increased, which promotes healing, and scar tissue begins to break down. The instruments we use for Instrument Assisted Soft Tissue Manipulation to Precision Health Spine & Sports Clinic are known as SMART Tools. These highly precise tools have been designed by specialists and use cutting edge technology and materials to provide both the practitioner and patient with the best possible experience. By ensuring your fascia is healthy and mobile, you will often find you will reduce the feeling of ‘tightness’ that in the past you may have felt was muscle tightness. If you sometimes feel ‘tight’ or think you have problems with your fascial movement, call our Baulkham Hills Clinic on 9639 7337 to make an appointment with our specialist Massage Therapists today.

By adminmassage0 Comments

30JanJanuary 30, 2018

Cider House Rules

The Truth about Apple Cider Vinegar

Sometimes it’s really hard to keep up with the fads and trends around healthy eating and taking care of yourself. Is drinking wine good for you? Or not? What is a Superfood really? Over the coming months, we will look at some of these ideas and try to get to the bottom of them for you – and ourselves! But today, we are looking at Apple Cider Vinegar.

Apple Cider Vinegar is made from apple cider that has been fermented, a process which helps form enzymes and probiotic properties, and contains a high level of acetic acid...helping to balance the pH and improves the body’s ability to absorb minerals from food

Apple Cider Vinegar has been credited with some pretty amazing properties. But is all the hype true? And if you are going to introduce it into your life, how do you best go about it?

What is Apple Cider Vinegar?

Apple Cider Vinegar is made from apple cider that has been fermented, a process which helps form enzymes and probiotic properties. It has a high level of acetic acid, which perhaps counter-intuitively has an alkalizing effect on the body, helping to balance the pH and improves the body’s ability to absorb minerals from food.

Which Apple Cider Vinegar is Best?

When you are buying apple cider vinegar, try and go for the murky, dirty looking ones. Whilst the bright, shiny golden ones might look more appealing, the dirty ones are actually unfiltered and still contain what is called ‘the mother’, which is where a great deal of the benefits of the vinegar reside.

What Can it Do?

There have been some pretty wild claims made about Apple Cider Vinegar, some of which are proven, some anecdotal and some completely unfounded. Here are a few things we do know:

Apple cider vinegar helps your stomach digest food and move it into the small intestine, so it can help with bloating
The increase in acid in your digestive system will help your stomach absorb nutrients in your food, increasing the value of the food you eat
It interferes with the digestion of starch, reducing the impact of carbs on your calorific intake
It slows the uptake of sugar in your blood, thereby smoothing out those ‘sugar spikes’ – just beware if you are diabetic, discuss this with your diabetes management health professional
It balances the pH of your body, which helps maintain bone strength
The increase in acid in your digestive system can help alleviate heartburn
Used as a diluted spray on your feet it can reduce foot odour by killing bacteria
As a hair rinse it will reduce dryness and increase shine

How Do I Take It?

Never use Apple Cider Vinegar undiluted – either internally or externally. Its high acid content will burn your esophagus and irritate your skin. Dilute 1-2 tablespoons in a glass of water, and drink before eating, and don’t overdo it. More is not more when it comes to taking Apple Cider Vinegar. And keep it regular to get the best benefit. When using it topically, 1 tablespoon to a cup of water is a good dilution. So maybe 'an apple a day' should be replaced with 'an apple cider a day'. At the very least it’s worth considering. If changing your diet is something you are currently looking at and want to speak to a professional, get in touch with us and make a booking to see our nutritionist!

By adminnutrition, tips, wellbeing0 Comments

25JanJanuary 25, 2018

Where you lay your head

Choosing the right pillow for you

Choosing the right pillow can be a difficult task. It can mean the difference between waking up feeling refreshed and relaxed and waking up with a stiff neck and a headache. These days there are so many factors – from what they are made of, to density and height. How do you go about finding the right one for you? The aim of a pillow is to keep your neck and spine in as straight an alignment as possible while you sleep. It, therefore, follows that the type of pillow you choose will be largely dictated by how you sleep. What you are looking for is the best combination of density (softer or harder), profile (height and shape) and filling (longevity and preference).

Back Sleepers If you like to sleep on your back, aim for a pillow that is not too high or firm. Something with an indentation for the neck is ideal. Side Sleepers To maintain the alignment of your neck and spine, a contoured pillow is ideal for side sleepers. This means there is a higher section that sits on your neck for support and a lower section of the head. Density is a matter of personal preference for side sleepers. Front Sleepers Sadly, it is not recommended you sleep on your stomach at all. This position causes an arch in your back and does not allow for neck and spine alignment. If you really must sleep on your stomach – no pillow, please! If you really must – as flat and soft as possible.

Filling

There is a wide range of options here, and your decision will be based on a combination of your sleeping style and personal preference. People with allergies should avoid feather and down pillows. For you Tencel, Latex or Alpaca are ideal. If you want to be able to wash it go for Microfibre or Polyester. If you are keen to take care of the environment, newly sustainable fillings such as Tea Tree shavings and Bamboo are a great option and have the added advantage of providing breathability. If you find yourself feeling overheated, there are even cooling gel pillows that may help keep your temperature manageable.

And lastly, some tips that are important for every pillow – regardless of size, shape or material:

You only need one pillow to sleep on. If you are using more than one, it is likely that it is the wrong type of pillow for your needs. A chiropractor can look at your pillow and give you advice on whether it is suitable for your needs.
Whilst you may want your bed to look like those perfectly styled beds on The Block, don’t choose your pillows because they are the fluffiest, or because they match the pillow on your partner’s side of the bed. If you must – put the pillow you sleep on at the back, so that it is hidden by the matching ones in the front.
You should always use a pillow protector on your pillow and wash it as regularly as you wash your sheets
Pillows need regular airing – at least once a month. Just hang them on the line on a sunny day for a couple of hours.
Even with regular airing, replace your pillows regularly – depending on the filling. Your chiropractor can tell you when it’s time for a new one.
There is some debate over whether you should or should not iron pillowcases. Ironing closes up the fibres, so they won’t breathe as well. On the other hand, ironing does kill any bacteria left on the pillowcases after washing. My advice? Life’s too short…

If you suffer from neck problems or feel stiff and sore when you wake up, call our Baulkham Hills clinic on (02) 9639 7337 and speak to our Chiropractor about whether it is time for a new pillow.

By adminchiro, neck, spine, tips, Uncategorized, wellbeing0 Comments