Injury Prevention and Chiropractic

Injury Prevention and Chiropractic

More and more people are becoming aware of how beneficial chiropractic care is when they have sustained an injury. However, what people may not be aware of is that chiropractic care can actually help prevent injuries. Injury prevention is important for all types of people, from elite athletes to elderly people. Being injured can slow us down from living our lives to our full potential. Here are some ways that chiropractic can help prevent injuries from occurring.

 

By making sure your structure is strong:

Chiropractic addresses specific joints within the body, usually within the spine, and makes sure they are functioning correctly. Malfunctioning of spinal joints can affect the overall structure of the spine and place excess stress in some areas. These areas of weakness can leave you more vulnerable to an injury than you would normally be. When chiropractors find and adjust these segments of the spine, your structure becomes much more strong and stable. A stable structure ensures that there aren’t weak spots left vulnerable to injury. While chiropractors usually deal with the spine, they are also trained in checking and adjusting extremities. They make sure that the structure of these is also strong and stable in order to minimize the chance of injury.

 

By improving your sense of body awareness and balance:

Chiropractors aren’t only affecting the spine, but also the nervous system that runs through it. A proper function of the spine allows the nervous system that runs through it to transfer messages between the brain and the body accurately. If the transfer works at its best, it allows your brain to receive the best possible information about where your body is in space. This helps improve balance, decrease clumsiness, and improve reaction times to the environment around you. This body awareness is beneficial to all types of people of all ages. It can help young children decrease clumsiness and minimize the chance of any accidents or injuries. It also improves the balance in the elderly, because falls are a major cause of serious injury. Finally, the athletes can benefit from better perceiving where their body is. This can result in the prevention of numerous injuries that come along with all different types of sport and exercise.

 

By increasing healing times:

A proper-working nervous system also allows your brain to better perceive what is happening within your body. This is extremely beneficial when it comes to injury prevention. Minor injuries can often get worse and turn into more serious injuries. When your brain is able to detect these little things easier, you become much more aware of your body. Minor injuries that may have gone unnoticed previously, you may now become aware of more easily. This allows you to take the proper precautions to let this heal properly before placing more stress on the injury, and aggravating it so it becomes more serious. On top of this having a well-functioning nervous system increases healing times. This means that minor injuries will heal much faster, reducing the amount of time that your body is left susceptible to further, more serious injuries.

 

Common benefits of Chiropractic Care

 

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Neck Pain – How To Get Rid Of It

If you’re sitting in front of a computer or desk for most of the day then you’ve probably run into the problem of annoying neck pain. Throw in a bunch of stress, poorly designed chairs and desks and you’ve pretty much got a recipe for neck pain that likes to visit you regularly.

With this kind of behaviour being the norm in every day life neck pain has become a common problem with multiple possible causes. But with the help of your structural chiropractor and some self-care, you can nip that neck pain in butt so that it stops visiting, visits less often or at least doesn’t stay over as long.

Here are our 3 tips for neck pain:

  1. Stretch – Prevent Neck Pain:

    muscles in the upper back and neck tend to contract and stay contracted for long periods of time. Over that time, your brain forgets what length they were in the relaxed state and keeps them short. Stretches can help remind the brain that these muscles aren’t meant to be that short for such a long period of time!Try this stretch out for your levator scapulae muscles:
    a) Rotate your head to 45 degrees.
    b) Place your hand on the same side behind your head and bring your head down toward your knee on the same side. Hold for 15 seconds and switch sides. Do that 3 times.

    For a deeper stretch, push your head back into your hand and then relax into the stretch further.REMINDER: do this gently and DO NOT pull your head too hard. Always ease into it and start with the weight of your hand as the downward force to start.

  1. Strengthen:

    A great exercise we love to give people with neck pain is the chin tuck. It helps strengthen the deep muscles in your neck and train the brain to hold your head in a more ideal position in relation to gravity.a) Looking straight ahead place your index and middle finger on your chin.
    b) Pushing back with your two fingers retract your chin back to create double chin.

  • Hold for 5 seconds and relax and repeat that 10 times.
  1. Move:

    The main source of most neck pain is that your neck is held in a position for too long. Throughout your day keep your neck joints moving. Remember: movement is life for joints and taking the time to go for a walk or even looking up and down. Putting your neck in positions it hasn’t seen for a while does wonder for preventing neck pain.

Along with all this advice, if you have stubborn neck pain, consult with one of our structural chiropractors to help put a stop to it and get back to doing your thing.

Chiropractor Auckland

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This blog is sponsored by Little Ninja & Priorityfitness

How To Make More Time For a Healthy Lifestyle

Everyone already knows what to do to be healthier. For starters, eating less processed foods and moving more is what you’ve heard since you were young. And guess what… It’s true! But then come the fancy diets and elusive theories that cause confusion. On top of that, you’re busy with work and kids and LIFE.

If you’ve been meaning to eat healthier and exercise more for a while, believe me, you’re not alone.

What’s required is a system of thinking, prioritizing, strategizing, and planning that identifies what’s important to you as an individual and the steps to get there without them being too overwhelming.

Of course, it’s not easy, but it’s highly rewarding once you start reaping the benefits. Let’s get started.

  1. THINK: Ask “why” 5 times.

  • Understanding why you want to achieve the goal you want to achieve is important because it digs deep to find your inner motivation to keep you going.
  • All you have to do is keeping asking yourself why until you end up with a reason that’s worth your time.
  • Here’s an example:
    • Why do I want to eat better and move more? Because I want to lose weight.
    • Why do I want to lose weight? Because I’ll look better
    • Why do I want to look better? Because when I look good, I feel good about myself.
    • Why do you want to feel good about yourself? Because when I feel good about myself I’m more confident and in control.
    • Why do I want to be more confident and in control? Because when I’m confident and in control, I won’t be scared to go for it and live out my dream.
  1. PRIORITIZE: Fill in the big rocks first.

  • Stephen Covey, the author of “7 Habits of Highly Effective People” gave the best analogy for prioritization: Think of your time as a jar that you can fill with rocks, pebbles and sand.
    • Your big rocks are the necessary things in life, like friends, family, health, career, and sleep.
    • The pebbles are the fun things in life that aren’t completely necessary but you love doing them, like playing piano, competing in sports, and discovering your passion for baking.
    • Your sand is all the bonus activities that are enjoyable but not at all important to your survival and fulfillment, like checking Instagram, playing video games and going out drinking.
    • Now if you fill your time with sand first, it wouldn’t make sense because then it’d be way more difficult to fit your rocks and pebbles in. But if you place your rocks first, and then your pebbles around them, and finally fill in the rest with your sand, then you’re good as gold!
  1. STRATEGIZE: Increase your activities 15 minutes at a time.

  • No one ever got everything done at once. When you find out the important activities that you want to do more of in your day, pick ONE of them. Replace 15 minutes of low-value activity with 15 minutes of that high-value activity.
  • For example, instead of 15 minutes of scrolling through Instagram, do 15 minutes of meal prep for the next day. You can even put in headphones and listen one of your favourite podcasts while you meal prep to keep it interesting.
  1. PLAN: Schedule it in your diary.

  • If you wait until you “feel like it”, a lot of your time will be spent doing less important things. Schedule it in and more importantly, stick to it!
  • BONUS: Review how you spent your time at the end of the week.
    • If you did a lot of low-priority stuff, reduce any triggers that make you want to do them. This may require you to move the TV to the basement or limit your screen time with an app. Or you can get an accountability buddy, such as a friends, colleague or partner.
    • If you simply didn’t have time, look into hiring out some of the tasks like getting a healthy meal delivery service or arranging a nanny so you can go to the gym.

Don’t get distracted, stay focused and you will get $%@& done 😉

This blog is sponsored by Little Ninja & Priorityfitness.

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Tips for healthy life | A healthy lifestyle begins with a he… | Flickr

Don’t Follow The Crowd

The other week I was giving some lifestyle and diet recommendations to a client who commented on how hard it is to avoid certain foods, especially when going out to socialise. Of course, he is absolutely correct. This conversation spawned a realisation of the truth that making healthy choices and taking care of your body requires a level of commitment that might make you stand out or narrow your choices. This doesn’t mean you can never go out for dinner or to social gatherings, in fact keeping our social lives active is very beneficial for our health and longevity.  It means you may have to alter your choices or be more prepared beforehand.

Making choices that are commonplace and popular will get you the same results that most people have. Look at the health statistics of the general population like the rates of cancer, diabetes, and heart disease, not to mention things like fatigue, headaches, and mental fog so common amongst people and decide if you want those outcomes too, don’t follow the crowd.

Most of our health and the way our body performs comes down to the choices we make each day like the amount of alcohol we drink or choose not to drink, the type of foods we eat, how much water we drink and how active we choose to be.

Most people choose to be far too sedentary; choose not to be one of them.

Most people choose not to drink enough water; choose not to be one of them.

Most people choose to eat too much; choose not to be one of them.

Most people choose not to eat enough fruit or vegetables; choose not to be one of them.

We know that making healthy choices isn’t always easy but we are here to support your efforts to become a healthier and stronger person!

Don’t follow the crowd.

This blog is sponsored by Little Ninja & Priorityfitness.

Chiropractor Auckland

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People Group Crowd - Free vector graphic on Pixabay

Eat Slowly

Here you are in the midst of modern society. No time. Rushed. Distracted. And eating… really, really fast. It seems like half the time you’re not even chewing our food properly! It’s time to discover eating slowly and what it can do for your health and well-being.

Learning to eat slowly is one of the simplest yet most impactful things you can do to improve your health. But it’s not always easy, so let’s explore why it’s so beneficial and worthwhile.

 

Hunger satisfaction

 

Eating slowly gives your body time to realize that it’s full. It takes 20 minutes from the start of your meal before your brain sends signals that it’s satisfied with the amount of food and nutrients you consumed. Imagine the extra calories you’ve been eating simply because you haven’t given enough time for your body to realize it longer needs food!

Eating until satisfied is different from eating until you’re full. Satisfied can be around 80% full, which is what you should aim for. When you take the time to slow down and take in each bite mindfully, paying attention to the tastes and textures of the food, you end up feeling way better about what you eat… even if it’s just a sandwich.

 

Improved Digestion

 

Before you even put the food in your mouth, your body’s digestive processes are already at work. As soon as we see, smell or think about food we begin to produce saliva which contains enzymes to break down the food and moisten the mouth to aid in swallowing. Your stomach then starts to secrete more acid and your small intestines start to prepare for movement and food transport.

When we eat fast, we tend to take larger bites and chew less before swallowing. Food that isn’t properly broken down can lead to indigestion and other potential GI problems. Anyone who’s experienced either can tell you it’s not pleasant.

 

Smaller portions

 

A study served lunch in two different ways to 30 average weight women. The meal consisted of a huge plate of classic pasta and a glass of water. All women were instructed to eat to the point of comfortable fullness. During one visit they them to eat as quickly as possible. On the other visit, they were asked to eat slowly and down their utensils between each bite.

Here’s what they found when they compared the difference:

  • Fast eaters: 646 calories in 9 minutes
  • Slow eaters: 579 calories in 29 minutes

That’s 67 less calories in 20 more minutes… which may not seem like much until you add up the three meals a day… 7 days a week. Do some simple maths and you’ll quickly realize that that adds up to 1407 extra calories a week!

On top of that, they found that when the women ate quickly they reported more hunger an hour earlier than when they eat slowly. This means that slow eating leads to less food consumption and more long-lasting satisfaction – which is both good for the wallet and the waistline!

What’s interesting is that they took the same study and compared the amount of water that the participants drank to find that the fast eaters drank an average of 289 mL and the slow eaters drank 409 mL! So they conducted a similar study, only this time they controlled water levels, and found that ate the same amount of food, but an hour after the meal the slow eaters reported less hunger and desire to eat.

So they concluded that drinking more water helps reduce portion sizes, while eating slowly seems to decrease hunger levels for longer. On top of that you get the other incredible benefits of drinking more water such as balancing body fluids, energizing muscles, helping your kidneys and bowels work better and improve skin appearance!

At the end of the day, if you’re eating slowly and drinking more water, you’ll consume less food and feel more satisfied.

Of course, eating slowly is not the end all be all for weight loss and health, but it will definitely help you with portion control and hunger satisfaction.

Here are 5 pro tips to eating slowly:

  1. Put down your utensils between bites
  2. Set aside time to eat
  3. Eat high-fiber foods (fruits and veggies)
  4. Set a minimum number of chews per bite
  5. Eat from smaller plates or containers

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Woman in Purple Top Eating Pizza · Free Stock Photo

The Falls and The Elderly

Falls and the elderly

Falls are the main cause of morbidity and disability in the elderly. More than one-third of persons 65 years of age or older fall each year, and in half of such cases, the falls are recurrent. The risk doubles or triples in the presence of cognitive impairment or history of previous falls.

Reducing the risk of a fall has a few factors to it, the balance being a major one. In addition, the ability of your brain to recognize where your limbs are in space (proprioception is the technical term for those who are interested). 

An interesting study demonstrated improved stepping reaction time and ankle joint position awareness following 12 weeks of chiropractic care.  Although this is only one study, it does show improvements in factors linked with falls risk and stability.

It’s noteworthy that the participants in this study were all in their mid-sixties and older. You are never too young or too old to benefit from utilizing chiropractic care to improve the function of your nervous system and spine!

 

Falls in the elderly

 

Looking for a Chiropractor in Auckland?

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The Benefits of Consuming Good Fats

Introduction

We were once told that fats can do more harm than good and once deemed as an enemy to our diet. However, recent studies are showing that SOME of them are amazing for our health.

There are two main types of fats, saturated and unsaturated.
-Unsaturated ones are oil-based fats and are usually runny at room temperature.
-On the other hand, saturated ones are solid at room temperatures and are commonly found in animal-based foods and dairy.

So which one is good for the body? Unsaturated fats of course! and doctors are pretty much in agreement that eating foods loaded with saturated fats, such as butter, red meat and pork, can cause heart disease, obesity and diabetes.

 

What are some of the benefits of consuming good fats?

1. Lowers heart disease and cholesterol level

Recent studies have that consuming healthy fats (unsaturated) can reduce some risk factors for heart disease. There has been evidence also showing that a high intake of monounsaturated fats can help reduce blood cholesterol levels.

 

2. Absorption of Vitamins

Another important benefit is that it allows the absorption of certain vitamins into our bodies. There are water-soluble and fat-soluble vitamins. Fat-soluble vitamins, without the aid of fats it cannot readily be absorbed into our body. Vitamins such as vitamins A, D, E, and K are all fat-soluble and all have different functions for the body.

 

3. Increase Muscle Mass

The research has linked healthy fats to increase in muscle mass. It has also linked the intake of those healthy ones to good hormone balance and increased recovery after an intense workout.

 

4. Improves brain function

Research finds that “good” fats (monounsaturated ones) associates with better overall cognitive function and memory and saturated ones associates with worse overall cognitive function and memory over time.

 

Where can we get these healthy fats from exactly?

  • Chia Seeds
  • Flaxeeds/Linseeds
  • Nuts such as walnuts, almonds, hazelnuts etc
  • Avocado
  • Olives
  • Extra virgin Coconut oil
  • Extra virgin Olive oil.

 

Which ones to stay away from

  • Dairy products such as milk, cream, cheese, butter, ghee
  • Eggs
  • Fish
  • Red meat
  • Pork, Bacon or Ham
  • Sausages.

Despite popular belief that these products are healthy for us to consume, they are all extremely high in cholesterol and hugely contribute to heart disease, cancer and diabetes (the 3 tops killers all over the world). With the restriction of these products in ones diet researchers and medical experts have been able to reverse the most severe cases of heart disease, diabetes and cancers.

Good healthy fats

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

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Can Chiropractic Help Improve Gait In Elderly?

Introduction

Gait is the process by which a movement occurs through periods of unloading and loading of our limbs. Gait includes all forms of locomotion; running, hopping, skipping, and cycling. However, walking is the most used form of gait. It provides us with independence for many of our activities of daily living. A normal gait requires the body to co-ordinate with other organs such as our ears, eyes, brain, muscles, and sensory nerves. When one of these areas is lacking, difficulty in performing a normal gait may arise.

There is a variety of research concerning traumatic injuries in the elderly population. Ages range from 55 – 80 years of age. A leading cause of injury in the geriatric population is falling.

 

Gait and the elderly population

According to the New Zealand ACC statistics in 2016, there were 138 304  new claims in people aged 65 years and older. As a result, consequences from these falls may lead to restrictions in their activities of daily living. And finally a loss of independence.

Common symptoms associated with gait are difficulty walking, trouble with balance, and unsteadiness. These gait and balance problems can come temporarily through trauma, injury, inflammation, and pain.

A fall is a common cause of injury in the elderly

 

According to recent research, fall risks are a concern for morbidity and mortality in the elderly. Falls play a very significant role in the causes of death, injury, and loss of quality of life. Falls account for more than 80% of injury-related hospital expenses in adults over 65 years old. As a result, every year, one-third of the community elderly’s have more than one fall. Falls happen when an individual is unable to maintain the center of gravity within the base of support provided by their feet.

The research has identified many risk factors that increase the risk of falls in elderly patients. These risk factors include age, lower limb disorders, and balance disorders. If there is a combination of these risks present, the chance of falling may increase to up to 80% per year.

 

How can chiropractic help?

Chiropractic is a health care profession that focuses on improving neuromuscular dysfunction. Chiropractors look after the nervous system and the spine by correcting Vertebral Subluxations.

Vertebral Subluxation is described as an interference with the normal function of the nervous system. These vertebral subluxations can come from any aspect of an individual’s life such as stress, trauma, or chemical imbalances. They are the underlying causes of many health problems including gait and balance. A vertebral subluxation is defined as a joint in the spine that is not moving correctly, and that is negatively impacting health and well-being.

Research has shown that an adjustment to the spine increases joint function and contraction of muscles around the area. It gives strength and stability to the spine. Ultimately chiropractic adjustments can help the elderly be less prone to injury due to falls.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

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