Posts

Fighting Cellulite.

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celeryCellulite – many women (if not all) of us have it and are not particularly fond of it. There are simple steps you can take to improve your blood circulation and lymphatic circulation which in turn will help to move on the fatty deposits which cause cellulite and that “orange peel” appearance.

 

Dry Skin Brushing

Dry skin brushing is a great way to encourage circulation and to help the elimination of waste from the tissues.

Five minutes of skin brushing with a firm bristle skin brush in the morning before getting in the shower is an invigorating way to start the day and excellent for getting those fatty deposits moving.

 

Lymphatic Drainage and Reflexology

Lymphatic drainage is a light pressured massage that works to remove waste by stimulating the lymphatic fluid towards specific drainage points in the body. Reflexologist, Cathy, offers lymphatic drainage in her reflexology sessions at Health In The Bay.

 

Exercise

I know I harp on about it but it’s the best thing anyone can do for themselves, for so many reasons…

Getting the heart rate up improves circulation as well as burning up the excess fat stored in our bodies.

 

Essential Oils

Massaging the affected area with a combination of essential oils in a base oil, such as almond oil, will help to improve the circulation and therefore the removal of wastes. Oils specific for cellulite are:

  • Cypress – which assists in the management of fluid retention and is a circulatory tonic.
  • Juniper – is a diuretic known for its clearing, cleansing and detoxifying properties. It also improves circulation
  • Geranium – stimulates the lymphatic system and regenerates cells
  • Grapefruit – is said to assist in the breakdown of cellulite when mixed with evening primrose oil.

 

Herbal Medicine

Herbs which have a detoxifying effect and help to move excess water and eliminate wastes can be useful. These include celery seed, dandelion leaf and root, horse chestnut and St Mary’s thistle.

 

Regular Detoxification

By stimulating bile flow and liver detoxification the body is able to break down fats more efficiently. A good detox will also speed the clearance of toxins stored in fat.

Whether it’s a complete detoxification program or even the regular use of a good quality liver tonic your body will thank you for it.

Detoxification is best (safe and effective) when done under the care of a healthcare practitioner.

 

Whole food diet and plenty of water.

Its obvious! Put good stuff in and you’ll look and feel great. By avoiding foods high in saturated fats and refined carbohydrates, you will have less fat to store. Because lets face it – if you’re not burning those nasty hard to digest fats off straight away they’re going to find, or even worse create, a fat cell and get rather comfy. And remember – sugar and alcohol will ultimately end up there as well if they are not burned off by exercise.

It is important not to fear all fats though. Make sure you get plenty of essential fats such as those from raw nuts, seeds and fish, for healthy cells. These fats DON’T MAKE YOU FAT, actually studies have shown quite the opposite. People who eat diets with adequate amounts of essential fats tend to have smaller appetites and feel full and satisfied for longer after eating.

Fresh vegetable juices can also help due to their detoxifying effect – celery, carrot, beetroot and watermelon are particularly good.

 

Ingredients To Avoid

Mineral oil reduces the body’s natural oil production and causes dry skin. Synthetic fragrance oils are artificial, have no therapeutic effect and can irritate the skin.

 

How exercise can improve your health and well being.

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anytime-fitness neutral bayHealth Benefits of Exercise.

Exercise reduces the risk for several diseases including heart disease, adult-onset diabetes, high blood pressure or hypertension, breast cancer, osteoporosis and colon cancer. Exercise may also help prevent, or be effective in treating, some mental illnesses, such as depression. For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week.

 

Other benefits of exercise.

Exercise controls weight:

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits

Exercise boosts energy:

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores

Exercise promotes better sleep:

Many people report having better sleep when they exercise regularly. Typical improvements include falling asleep more quickly, longer periods of deep sleep, and feeling more refreshed in the morning. Because exercise has a positive impact on stress, anxiety, and depression, all of which interfere with sleep, exercise helps improve sleep and reduce emotional health problems.

Exercise improves mood:

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

 

exercise typesTypes of exercise.

Aerobic Training:

A balanced fitness program should include aerobic exercise. Also known as cardiovascular or endurance training, this type of exercise offers benefits such as increased blood flow, boost in HDL, or “good” cholesterol levels, healthy blood pressure and body weight and an overall sense of well-being. There are many aerobic activities from which to choose, including walking, running, swimming, cycling and rowing.

Resistance Training:

While aerobic training offers many health benefits, it does little to tone your muscles. Resistance training, also known as strength or weight training, can reverse the decline in bone density, muscle mass and strength that occurs as you age. It can help you build muscle and burn fat while lowering your risk for heart disease.

Flexibility Training:

Flexibility training, also known as stretching, is an essential component of your fitness regimen. Through stretching, you can reduce muscle cramps, joint stiffness, injuries and stress. Stretching can also help increase your range of motion in your joints and muscles. There are many types of flexibility exercises to keep your interest.

 

Chiropractic and running.

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RunningIt’s that time of year again. The days are getting longer (slowly), we are beginning to look forward to summer and we are becoming more motivated to get out and exercise. For some of us that means signing up for one of the many fun runs, half marathons or maybe even marathons that are held in Sydney over the next 6 months. Running is great for your fitness and for weight loss, but it can be hard on your body, especially if you haven’t done much of it in the past few months.

Chiropractic can help in several ways for you to reach your running goals, whether that’s to be able to run 5km without stopping or to get a PB in next months half marathon. It’s often of great benefit to have a chiropractic treatment before you get into training. A treatment will balance your structure, not only your spine and hips, but also your knees and very importantly your feet, joints that get used heavily when running. Being structurally balanced allows your body to function at its optimum, which means in its most efficient and strongest state. If your body is in an efficient state it can work that bit easier than if it were unbalanced and less efficient, therefore making running that bit easier. Having your body in a strong state means it is resilient. It can cope with the training and the challenges you will put your body through, with less chance of injury. It will also have the ability to adapt faster and hence reach your goals faster.

If you’ve started training and you begin to feel some strains or pains, don’t get disheartened. It doesn’t mean you need to give up running. It just means that the exercise you’re doing is challenging your body to a level where small imbalances are now showing up. These are small imbalances that would not cause any symptoms if your level of training was just a little lower. Visiting your Chiropractor can help rebalance these issues and allow you to get back to training.

Why you really need to stress less

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stressIn clinic, we see patients with many and varied symptoms and conditions, but when it comes to working out the root cause of these conditions, often stress features in a big way.

Stress is now a common fixture in our hectic, busy lives. Small amounts of stress that are easily resolved can be beneficial in motivating and helping us achieve our goals. However, chronic or long-term stress affects each of us differently, and it may affect the whole body in a negative way and contribute to many health complaints.

Signs of stress include:

  • Feeling any of the following – anxious, worried, forgetful, irritable, depressed and exhausted.
  • Stiff or sore muscles or joints.
  • Insomnia.
  • Tension headaches.
  • High blood pressure.
  • Frequent colds and flu.
  • Digestive problems including irritable bowel syndrome, ulcers, change in appetite.
  • Worsening of an existing illness or condition.
  • Skin conditions.

Fight or Flight: Your Response to Stress

Thousands of years ago, we may have been faced with the threat of a sabre tooth tiger and our immediate response to this was one of two reactions: to attack or run away. This is now known as the fight or flight response. Once this stress response is triggered, chemical messengers called adrenaline, cortisol and noradrenaline are produced by the adrenal glands and brain. These messengers increase blood flow to the essential organs such as the heart, lungs, brain and muscles to help us fight or run away. Digestive function slows down as this is less important in survival mode. Cortisol also increases the amount of sugar released into the blood to provide energy for our muscles to attack or run. In the past, stress was shortlived and once the stress was over, these chemical messengers shortly returned to normal.

Where’s the Off Switch?

Over time our bodies have not changed this biological response to stress. Although the sabre tooth tigers are long gone, the physical threat to our lives and limbs has been replaced with the modern day stress of long work hours, financial worries, traffic jams and family issues. So what happens if this stress response does not turn off because of our non-stop busy lifestyles?

Ongoing stress that does not resolve may result in chronic stress, which can be the underlying cause of many health conditions. Chronic stress can impact body systems such as the cardiovascular system by contributing to high blood pressure. It can also take its toll on your nervous system leading to exhaustion, headaches and insomnia. Your digestive and immune systems can also be weakened by stress, making you more susceptible to irritable bowel syndrome, frequent colds and the flu.

Herbs and Nutrients for De-stressing

In clinic, I often use these herbs and nutrients to help our patient’s cope better with stress:

  • Rhodiola and withania are herbs which enhance the body’s response to stress. Rhodiola has been shown to reduce both physical and mental fatigue during times of stress.
  • The herbs passionflower, zizyphus and magnolia have been traditionally used for reducing stress, anxiety and nervous tension, and also work well in cases of insomnia.
  • St John’s wort is well-known for supporting healthy mood and protecting against the effects of stress.
  • Magnesium, glutamine and B vitamins are used in abundance during times of stress, when the body’s requirement for these key nutrients is increased. Magnesium assists in muscle relaxation and calms the nervous system.

10 Top Stress Busting Tips:

Lessen your stress load by practising the following stress busting strategies:

  1. Rest and Relaxation: Relaxation techniques such as tai chi, yoga, and meditation can help you to control stress and improve physical and mental wellbeing. Turn off all technology before 10pm (this includes phones, tv, computers and other devices) for a better night’s sleep.
  2. Think Positive: A good attitude and positive outlook is fundamental for de-stressing. Thinking positively will help you get through a stressful period with greater enthusiasm and drive.
  3. Exercise: Exercise is a brilliant form of stress relief, as it conditions the body and mind, and encourages the release of endorphins, which help you feel good. Enjoy restorative, rather than exhaustive exercise, when you are feeling particularly stressed.
  4. Indulge Yourself: Enjoy a well-deserved massage or some other blissful treatment – perhaps soak in a bath with relaxing aromatherapy oils such as lavender, ylang ylang, chamomile or geranium.
  5. Eat Healthy Foods: For a healthy mind and body, eat a diet abundant in fresh, brightly coloured fruits and vegetables. Consume protein with meals and snacks, and enjoy foods high in essential fatty acids such as oily fish, nuts and seeds. Minimise your intake of caffeine, energy drinks, sugar, alcohol and processed foods as these will contribute to fatigue in the long-term.
  6. Have Gratitude: Keep a diary of things in your life you are grateful for. If you find this difficult, focus on the basic things – a roof over your head, peaceful times, a cup of tea, the shade of a tree are all things we can take for granted, but many people don’t have access to.
  7. Take Breathing Breaks: For 1 or 5 minutes close your eyes and breathe deeply and slowly. Perhaps listen to a piece of music which you find soothing or go for a short walk.
  8. Reconnect with Friends and Family: choose positive, uplifting people in your life, and spend more time with them.
  9. Be Mindful: Do everything with focus and intention – cook your food mindfully, eat mindfully, work mindfully and be in the moment as much as possible. Set a reminder in your diary or on your phone to be mindful (and perhaps have a breathing break as well).
  10. Change Your Daily Routine: Have a long relaxing breakfast, try driving to work a different way, learn a new skill, watch a different television program. And play.

Be joyful and lighthearted where possible. Smile.

If you feel that stress is a problem for you, and you don’t know where to begin, make an appointment to see our Naturopath, or indeed any of our practitioners for tailored advice on how to manage stress.

 

Top 7 Naturopathic Tips to Avoid The Winter Blues

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Box Of TissuesWinter has well and truly set in and with it a host of colds and flu, not to mention the winter blues (or SAD as it is also known). This time of year, it is important to keep your immune system functioning as optimally as possible. There are an abundance of things we can do to both boost our mood and maintain our immune systems, and fight nasty bugs as we come into contact with them.

Here are my top seven tips to keep the winter blues away:

1. Exercise and Sunlight

One of the first things we do when the cold hits is to go into hibernation. While it feels good to stay snug and warm inside its one of the worst things we can do for both our immune system and happiness. A minimum of 40 minutes of good cardio exercise (where you get a red face and puff a bit) 4 times a week works wonders. Exercise helps produce ‘feel good’ hormones as well as boosting the immune system.

We are blessed in winter in Australia by clear blue skies most of the time. Make time to get out into the sunshine a few times a week. Even if it’s just sitting in the park at lunchtime or a couple of walks outdoors on the weekend. Your immune system and mental health will thank you for it.

Vitamin D deficiency is surprisingly common in this country, and can affect both your mood and immune system, so consider discussing Vitamin D supplementation with your healthcare practitioner if you think you may be deficient.

2. Get Cooking

Incorporate the following foods into your winter cooking, especially soups, casseroles, stir fries and slow cooked dishes:

  • Garlic – antiobiotic and antiviral
  • Ginger – warming
  • Chilli – warming
  • Onions – antioxidant and antiobiotic
  • Miso soup – supports healthy bacteria in the digestive system, profoundly affecting immune function

3. Olive Leaf Extract

This herb (botanical name Olea europaea) is used to enhance the immune system through its antiviral, antimicrobial and potent antioxidant activity. It particularly works well when combined with other immune boosting herbs such as Echinacea and Andrographis.

Olive leaf treats the symptoms of:

  • Reduced Energy
  • Colds & Flu
  • Upper Respiratory Conditions
  • Anxiety & Tension
  • Sinusitis
  • Sore Throats
  • Fevers

4. Vitamin C with Bioflavonoids + Vitamin A + Zinc

An essential nutrient combination for boosting the immune system and keeping the respiratory tract healthy. A large number of trials with intakes of up to 1g of vitamin C and up to 30mg of zinc are available. These trials document that adequate intakes of vitamin C and zinc improve symptoms and shorten the duration of respiratory tract infections including the common cold.

Bioflavanoids are a type of antioxidant naturally found in foods high in vitamin C, and seem to enhance the action of the vitamin.

If you don’t like taking supplements, then a fresh juice of pineapple, lemon, carrot and ginger will provide a good amount of Vitamin C and Vitamin A, along with the warming properties of ginger.

5. Steam Inhalations

Steam inhalations with essential oils of Thyme and Eucalyptus, help to promote the removal of excess mucous in the nose and chest as well as being strongly anti-microbial therefore helping to kill off any secondary bacterial infection of the respiratory tract.

It’s simple: to a bowl of boiling water add 2 drops of thyme oil and five drops of eucalyptus oil. Place a towel over the head and deeply inhale through one nostril at a time, while blocking the other. Do this until the steam has completely evaporated (approx.5-10 minutes). Blow the nose as required during the process.

If you have a vapouriser, adding a few drops of Citrus, Bergamot and/or Lavender oils can help boost your mood throughout the day with their sunny scent.

6. Herbal Tea

Herbal teas have the benefit of directly targeting specific problems as well as providing much needed hydration in winter, when cold water is not very appealing. Yarrow, Elder and Peppermint tea is a great mix for colds and flu. Ginger is also excellent for those who suffer with cold hands and feet, as it is a potent stimulator of the circulation. Slice some fresh ginger root and steep in a cup of boiling water with lemon slices and honey.

7. Wash Your Hands

Frequent hand washing can be one of the most effective means of cold and flu prevention. If not always near a bathroom with running water and soap, then carry a gel sanitiser in your car or purse and use when in public places.

 

Should I See a Chiropractor or a Physiotherapist?

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Chiro Or PhysioWhen you’re faced with pain, especially if it’s the first time, it’s hard to know who to turn to. Can your GP help, or do you need someone more specialised, someone who treats your specific issue? Both physiotherapy and chiropractic professions specialise in the musculoskeletal system, to help improve overall health and well-being.

What is a Chiropractor?

Chiropractors are known as the ‘spinal health experts’ who work to help improve your body’s nervous system. Chiropractic assumes that a healthy and properly functioning nervous system equates to improved overall health and well-being. Chiropractors address all demographics including babies, infants, athletes and the elderly.

Chiropractic focuses primarily on the spine and the alignment of the vertebrae, the skull and the pelvis. The spinal column, consisting of the vertebrae, contains and protects the spinal cord and the many nerves that branch out from it. These nerves form the nervous system and are responsible for all our bodily functions. A chiropractor aims to improve the flow of information along these nerves, which are sometimes impaired through misalignment of the vertebrae.

Though chiropractic is not just about the spine – it also focuses on nutrition, exercise and your health and well-being as a whole.

Lower back pain is one of the principal reasons people consult a chiropractor, although they also treat a number of other issues, both structural and functional. Examples include digestive issues and headaches. Research suggests it can also be helpful in treating menstrual pain, fibromyalgia and carpal tunnel syndrome.

Chiropractors primarily use chiropractic adjustments to help improve the nervous system. Sometimes they ëmove’ areas that are not moving properly. This is referred to as an ëadjustment’. They may also use an ìactivatorî, a pen-like instrument that addresses the misalignments in the spine and pelvis by correcting them with a gentle percussive force. There are a number of different styles of Chiropractic. Other techniques they could use are massage or hot or cold packs.

Are Chiropractors Qualified?

To practise in Australia, chiropractors must complete a five-year university qualification, which is subdivided into a three year Bachelor and a two year Masters degree. They are also regulated and registered by the government. The Australian Government has set up a regulating body to oversee the industry and ensure high standards of practise are maintained.

What is a Physiotherapist?

Physiotherapy, like chiropractic, aims to improve your health and wellbeing. Physiotherapists are often referred to as movement specialists and aim to help your joints and muscles work to their full potential. They often give exercise programs to patients to improve mobility, and will also use in massage, stretching, ultrasound and laser therapy, and mobilisation and manipulation.

Common problems that physiotherapists treat include sports injuries, back and neck pain, arthritis, repetitive strain injury (RSI) and even asthma. They will use a range of treatments includuing massage, exercise programs, hot and cold packs and aids such as crutches and wheelchairs to help improve movement and mobility.

Are Physiotherapists Qualified?

In Australia, physiotherapists will have completed either a four-year degree in Physiotherapy of Applied Science (Physiotherapy), or a graduate entry Masters program (a two-year accelerated program). These qualifications enable practitioners to apply for registration with the Physiotherapists Registration Board. In 2010, a single national registration and accreditation program was set up in Australia, with the Physiotherapy Board of Australia responsible to registering physiotherapists and students.

 

What to Expect from a Chiropractic Consultation

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Health In The Bay Chiro ImageWhat to Expect from a Chiropractic Consultation

Chiropractic treatments focus on restoring alignment and function to the musculoskeletal system. A chiropractor uses massage, manipulation and other techniques to provide relief from pain, improve function and restore balance to the joints and nerves.

Chiropractic Looks at Whole Lifestyle

Your chiropractor will take is a detailed medical history, including details of any specific problems. They will ask about prior health conditions, exercise, diet and lifestyle and may recommend an x-ray or other tests.

 

Chiropractic Observes Function

They will then conduct a manual examination using palpation and observation. They will assess the range of motion and function in different areas of the spine, pelvis and body. They may ask you stand, walk or balance. They may assess:

  • Cranial nerves
  • Reflexes
  • Muscles strength
  • Balance
  • Co-ordination
  • Bilateral weight scale measurement
  • Flexibility
  • Sensation

Undergoing Chiropractic Treatment

Treatment usually involves some massage and gentle adjustment or manipulation of the spine or other areas that aren’t functioning properly. He or she may also use heat or ice and acupuncture. The treatment will be designed specifically for your symptoms. You may experience initial soreness after a treatment or find it brings immediate relief to your symptoms. You can also expect advice about posture, exercise and lifestyle.
Chiropractor Treatment Plan

Your chiropractor will devise a treatment plan, usually outlining short-term goals – generally aimed at relieving pain and limitations – and long-term goals that focus on maintaining good musculoskeletal function.

A visit to the chiropractic should bring about relief from symptoms and arm you with a plan to enhance your overall health and well-being.

 

 

 

This article was reproduced with permission from Natural Therapy Pages www.ntpages.com.au – Australia’s most visited natural health site.

The Importance of Stretching

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Health In The Bay StretchingStretching is a very effective and important activity that has a number of known key benefits for all. These benefits include improved flexibility, a decrease in the likelihood of injury and muscle soreness, and an enhancement in physical performance.

Through stretching, the affected muscles will be lengthened, which helps to improve the body’s normal level of flexibility as well as to reduce general muscle tension. This increase in muscle length will also enable the muscles to contract over a greater distance and hence create a greater level of power. The body is then able to move more freely with increased comfort.

After physical exercise, the muscles can often feel tight, sore or stiff. Such soreness occurs due to minute tears that form within the muscle fibres, as well as an accumulation of blood and waste products, such as lactic acid. Stretching after exercise, therefore, helps to diminish any muscle soreness through improved blood circulation and the removal of waste products.

Exercise also creates fatigue, and results in a decrease in both mental and physical performance. Stretching muscles can help to prevent fatigue by reducing the pressure on the working muscles. For every muscle, there is an opposing muscle, and if these are made more flexible through stretching then the working muscles have to exert less force against them. The movements of the working muscles will, therefore, require less effort, which will result in the enhancement of an individual’s physical performance.

Additional benefits of regular stretching include improvements in posture, body awareness, energy levels, coordination, and stress relief.

Stretching should be carried out before and after any physical activity, and as part of an individual’s daily routine. A typical stretching routine should last for around 5-10 minutes, with each muscle group being stretched 2 or 3 times. Each stretch should be performed gently and slowly, and held for around 20 seconds only to the point where tension is felt in the muscle. Only stretch muscles that are 100% healthy and avoid areas that are recovering from injury. Stretches should never be performed when the muscles are cold. Prior to any stretching, light, physical activity that results in a light sweat should be performed for about 10 minutes.