Supplements for Energy
Feeling tired and lacking energy? This blog will help you decide on the best supplements to take in order to feel more energised
We are all accustomed to that feeling you get when the alarm clock goes off early in the morning and all you want to do is ignore it. Most of us have also experienced that sense of mid-afternoon exhaustion when your body is crying out for a nap to recharge (but the boss wouldn’t appreciate it!).
Do these sound familiar to you? If they do, then perhaps its time to reassess your diet and look at taking certain supplements to improve your energy levels.
In any discussion surrounding supplements it is important to say that nothing makes up for a poor diet. It is really necessary to assess what you are eating and decide if there are vital nutrients and minerals missing before you look at any other form of sustenance. Eating a well balanced meal and enjoying adequate sleep are by far the best ways of keeping your energy levels high throughout the day.
If you’ve done this already and think that you have a pretty good diet, then read on for some tips about how to get more energy.
A good multivitamin is a great place to start. It can be difficult to get all the vitamins and minerals you need every day unless you are single-minded enough to plan each perfectly balanced meal. There will be days when your body needs more of certain nutrients than usual. For example when your muscle cells are healing after a hard gym session. Because of this, it’s a good idea to take a high-quality multivitamin on a regular basis. I use BioCare but there are many others out there such as Lamberts.
I find that taking additional Vitamin D is a great way of keeping my energy levels up. Vitamin D is used by the body to help with calcium absorption, so it supports the building of strong bones (deficiency is linked with soft bones, or rickets).
Vitamin D is fat-soluble so is best taken in liquid form. You can buy capsules or use a dropper. The one I take requires only one drop to be placed under the tongue, once a day.
Also good are daily Vitamin B complex solution/suspensions (as they are water-soluble). Vitamin B in its various forms is used by the body during energy metabolism, so it is absolutely crucial for sustaining life. Vitamin B9 is used in the repair of damaged DNA; vitamin B2 helps to activate other vitamins; vitamin B1 allows the body to gain energy from carbohydrates taken through the diet. These are just a few of the many functions of B vitamins! A good quality complex will often contain vitamin B1 (which is thiamine), B2 (also called riboflavin), B3 (niacin), and also vitamins B6 and B12. Taking these supplements daily may help you feel much better on first waking up, and hopefully to avoid the groggy early-morning feeling!
I hope this post has been useful, thanks for reading
For more information, hints and tips from all of the chiropractors here in Eastbourne, why not explore the rest of www.backblog.co.uk
Managing tension headaches naturally
What are tension headaches?
Tension headaches are a very common type of headache. They are characterised by pain in the back of the head that goes up over the top of the scalp and can go down to the back of the neck and out to the tops of the shoulders. People often describe this type of headache as a squeezing of the head or like their head is in a vice, or a tight band is wrapped around their head. They may also have a sore or clicking jaw. These headaches can be quite painful and debilitating.
What triggers tension headaches?
Tension headaches are not necessarily due to tension alone. They can be caused by any number of factors, including stress, anxiety, eyestrain, exercise, lack of sleep, toxins, arthritis and even tooth clenching.
Spending many hours with the neck fixed in one position also leads to tension headaches. This has become increasingly common in recent years as more people work at a computer or spend hours in front of consoles, TVs and mobile devices. All of these factors will be taken into account when you first attend a consultation with a reputable chiropractor. By gaining a better understanding of the lifestyle factors that contribute to your problem, it is easier to create a treatment plan that will not only ease symptoms but deal with underlying problems.
Treating tension headaches
Once you have identified that your headaches are tension-type headache’s, then there are a number of changes you can make to your daily routine. Modifications may include sleeping in a different position, such as on your side or back, and changing to a good supportive pillow. Spending less time at the computer or playing video games or sat in front of a screen can also help greatly in many cases.
For those people suffering from stress, taking up yoga or meditation can work wonders. Implementing a good exercise regime and improving sleeping patterns are also extremely beneficial for tackling stress-related problems. If your chiropractor finds that your headaches are arising from the neck, for example cervicogenic headaches, then chiropractic manipulations and massage may aid in relieving the headaches.
Putting a hot water bottle on top of the head or on the back of the neck and shoulders can help to ease the pain associated with tension headaches. The same is true with applying ice packs to the same areas. Try both and see if either work for you.
If you are aware that certain foods tend to trigger tension headaches, avoiding these may help to manage or prevent them. These foods may include chocolate, cheese, red wine, processed meats such as salami, hot-dogs, and lunch meat which contain nitrates, and MSG (monosodium glutamate).
There are several ways in which you can make lifestyle modifications to successfully manage your headaches once you have identified your triggers.
Perhaps you’re suffering with tension and stress or are looking for an effective treatment for your headaches? Then call today to see why over 8,000 local people have already chosen Lushington Chiropractic in Eastbourne to help them: 01323 722499.
Thanks for reading
Is salt bad for me?
Is salt bad for me?
Salt is seen as something that is bad for your health when consumed in excess. But actually, salt can contain vital minerals that are fundamental to our health. You’ll notice that I said ‘can’. The reason for this is that some salt is good for you and some is not. It is important that you make sure that you are consuming the right type of salt.
Table salt is made up of sodium and chlorine and these elements only. This is because it has been chemically produced and altered to refine and get rid of any other trace nutrients. It is also bleached and dried at over 1200 degrees Fahrenheit. In other words, it is not naturally occurring.
Furthermore, table salt has been associated with: destabilising blood pressure; upsetting fluid balance; dehydrating the cells; slowing down the metabolism; and has even been linked to cellulite, kidney stones and rheumatism.
Just something to get you thinking: when salt water fish are placed in salt water made with table salt, they die quickly. Yet this is what is added to most processed foods, meats and snacks!
So ‘good’ salt is 100% naturally occurring salt. This has not been bleached or processed and is taken from a natural source in its crystalline form.
So this can be sea salt or rock salt with the highest quality seen as Himalayan rock salt. This does consist of sodium and chlorine but there are 82 further minerals when it’s in its natural crystalline form.
All unprocessed salt should be marked clearly as either unprocessed or unrefined.
Naturally occurring salt has been associated with very different things to table salt. It has been linked to: regulating blood pressure; regulating water content throughout the body; balancing excess acidity in the cells; reducing your ageing rate; balancing sugar levels in the blood and making bones firmer. Plus, many more. With all these benefits it begs the question, ‘Why are we using table salt over naturally occurring salt?’
If you like this information, read our other nutritional posts here on Backblog.
Yours in health,
Journey into Remedial Massage
How I became a remedial massage therapist in Eastbourne
A career in IT Management doesn’t really seem to be an obvious route to becoming a Sports Massage Therapist but sometimes a change is a great way of improving your life.
I loved working in IT. It constantly presented me with change and challenges, which kept me on my toes. But eventually I realised that it was taking a toll on me both in strange working hours and the stress of having sometimes hundreds of people waiting for me to fix a problem. Having left a job I loved in London, because the stress and time involved in commuting was unsustainable, I moved into IT locally in the NHS. The reduction in commuting time (4 hours per day had become 40 minutes) left me with some valuable free time, which I wanted to put to good use.
I started helping out at a local running club in an “admin” role.
Being around a running club soon led to pleas to help out in league meetings as they were short of women competitors. So I soon started throwing javelins, shot puts and hammers and then into some relay running. Having done little sport since leaving school this took a bit of a toll on the body! I was recommended to see a sports massage therapist who had recently graduated from the London School of Sports Massage (L.S.S.M). The first treatment really helped my sore shoulders and back and I booked in for regular “maintenance” treatments.
I got hooked!
When my running club took up triathlon (Swim/Bike/Run) around this time, I thought why not? (Not being able to swim anything other than slow breaststroke was perhaps one reason!) Soon, I had learned to swim front crawl and also to ride a racing bike and to run further and with continuing massage treatments entered my first race.
Some friends wanted to qualify to race in New Zealand in 2003 and I was persuaded to give it a go as well. I went to New Zealand as part of the GB Team and then onto many other races around the world in wonderful places such as Hawaii, Vancouver etc. as part of the wonderful GB Age Group family.
Having taken some UK Athletics and British Triathlon coaching qualifications
I was constantly being asked about ways of combating and fixing injuries and so looked into doing a sports massage course myself. I did a weekend taster course at the L.S.S.M and was instantly hooked by the benefits massage can bring. I enrolled on the Level 5 Diploma in Remedial and Sports Massage Therapy course (now Soft Tissue Therapist Dip). Having qualified I took the offer of redundancy during one of the many NHS reorganisations and went into Remedial and Sports Massage as my “day” job.
Six years on, over three of these practising remedial massage therapy at Lushington Chiropractic Clinic in Eastbourne,
I am still in awe of the help and changes I can bring about using various massage, stretching and related techniques both to sports people and to others whose jobs and day to day living causes them stress, pain and injury. Rehabilitation from injury is also part of the work and is very rewarding as it’s always a pleasure to see people return to an activity that they have had to give up.
Continuing Professional Development Courses (C.P.D) in areas such as myofascial release and medical acupuncture (dry needling), kinesio taping have added to my skills and so to my ability to help people. Remedial/ Sports Massage is a truly rewarding thing to do and I also meet a wide range of interesting people
Headache – find out what yours is telling you?
Headache – what is yours telling you?
How often do you get a headache? If you suffer from headaches, regularly or even occasionally, it helps to know what is causing your headaches so you know how you can treat them, manage them, and in some cases prevent them. As a chiropractor, I help patients determine the cause of their headaches.
Where is your headache exactly?
Headaches tend to have patterns. If you tend to get headaches in your forehead, these can be due to sinus problems caused by infections or allergies, or high blood pressure. In both cases, you should consult your GP for treatment and management. Especially if high blood pressure is the cause.
Does your headache go up the back of your head and go to your temples and even behind your eye or eyes?
This is a common presentation of tension headaches. They are often worse by the end of the day when the muscles in the neck and shoulders are probably the most tired and overused. Chiropractic adjustments and massage therapy can help you to release the tension in your head and neck. Remember to “drop your shoulders” often throughout the day and don’t spend too much time looking at the computer or your phone or laptop.
Looking down for prolonged periods of time at phones and laptops, or staring at a computer too long, causes the muscles in the head and neck to become overworked. Over time, the muscles will have a decrease in blood supply which will leave the muscles chronically tight.
Do you have headaches so bad that you see auras?
Do noises and lights affect you? To the point where you need to sit in dark rooms? Do they make you vomit? This can be a sign of a more serious type of headache and you should see your GP as there is help available. Constant and prolonged headaches could be due to something more sinister like a brain tumour or aneurysm. If you have a headache that presents like this, visit your GP or A&E immediately.
Do you get headaches once a month that coincide with your menstrual cycle?
These types of headaches are often hormone-related. Again, see your GP to determine if this is the cause of these headaches.
Glasses – do you wear them or do you need them?
Another reason why you may be suffering from headaches is because you need glasses, or if you already wear glasses, it might be time for a new prescription. If we think your headache might be caused by vision problems, we will advise you to see an optometrist.
Here at Lushington Chiropractic we genuinely care about our patients and improving their quality of life. We have an extremely professional and dedicated team who deliver the highest service and have over 80 years’ expertise between them. Call us on 01323 722499.
Thank you for reading, all the best of health to you,
What’s your Eastbourne Chiropractor been eating this summer?
James Revell from Lushington Chiropractic in Eastbourne shares his experience of embarking on a new summer diet to find a better balance to his nutrition.
Summer Breakfast Changes
This summer I made six changes to my diet and eating habits. These changes were mostly focused on getting more fruit, veg and fibre in my diet. I, like 95% of the population, wasn’t eating enough of these good things and wanted to be more organised in making that change.
I’ve tried all of these changes before but this summer I decided to be more organised and consistent with these improvements. As a chiropractor, I often get asked about health advice and nutrition. I’ve discussed these ideas with some of my guests and a couple have been inspired to try it for themselves. So I thought it might be useful if I shared in this blog what I’ve been up to, so you can try it for yourself. I hope you enjoy.
First of all, let’s start the day the right way.
This summer I decided to rely more regularly on porridge and oats as a way to start the day. Chiropractic work is physical and mentally demanding. I find it important to avoid the mid-morning lull in energy that I get with most cereal or bread based breakfasts.
This summer I’ve relied on porridge – mixed with milk – for my breaky. Previously I have had a habit of occasionally skipping breakfast (when I’m running late, of course) or having a protein based breakfast such as fish, eggs and beans. Fish is my favourite and it’s got lots of health benefits associated with it. However, I wanted to experiment with more oats in my diet because oats are a great source of soluble fibre.
If you thought fibre was only good for your digestive system, then think again! Fibre has been shown to support healthier cholesterol levels which is a key factor in the fight against heart disease.I tried good old fashioned porridge oats with water to start with but after a few days I kept thinking it tasted a bit like cement (not that I’ve eaten cement). Anyway, I changed to porridge and milk, occasionally with some nuts, too. I was strict with myself not to have any sugar or jam (jam is my favourite) because I know what I am like and a little sweetness usually turns into too much!
I have to admit I missed my fish! I know it sounds strange to most people but I prefer a fish breakfast and although the porridge was better that other “cereals”, I did miss my fish.
Remember raw veggies and fruit are a great source of fibre. I avoid too many of the sweet, high sugar fruits like berries and strawberries.
For a long time I have been in the habit of taking a carrot for a walk. I grab a raw carrot from the fridge and chomp on this when I walk the dog first thing. The organic carrots taste amazing, plus they’re another great source of fibre and plenty of vitamins. Bobby the dog gets the end, so he has his healthy start to the day, too.
Snacks during the day consisted mainly of more carrots, nuts and the odd other piece of fruit or veg. My favourites were cashew nuts.
Another quirky trick I tired and loved was adding beans or lentils to a basic soup. Adding beans and lentils makes the soup higher in protein as well as soluble fibre – plus it really filled me up!
Another odd addition I made to my diet this summer was to have more garlic. Smelly garlic breath is never a good idea in my job, so I usually avoid it. However, this summer I made a point of getting more garlic in my food.
Some experts believe that Garlic can help reduce your blood clotting and help to reduce the risk of heart attack or stroke. So I thought I’d try some simple recipes to get it in my diet. I made fresh a garlic and beetroot juice – which was actually pretty good. I also put garlic in my soups, stews and veggie bakes.
I enjoyed the juice to start with but after a while became a bit sick of it – I think I over did it! Because you need to have the garlic in very high amounts to make the potential improvement to your cardiovascular system we also found that increasing our garlic use in our home cooking made everything smell. So after a couple of weeks I cheated with a garlic supplement instead. Obviously I don’t feel any difference but it’s relatively cheap and I’m still taking them.
The government recommends we should eat at least two portions of oily fish a week, but I prefer to have it at least five times a week. My favourites are tinned mackerel and salmon fillets plus I top up with a quick glug of Nordic Oil each day too! Yum!
I’m used to having fish for breakfast and although I stopped over the summer and swapped to porridge I would still prefer a fishy start.
Over the summer I moved my fish meal to lunchtimes. Tinned fish was a simple but smelly lunchtime option. I was happy to have it with cold sweet-corn. In fact I love it. Where ever possible I opt for organic fish. My old Biology degree has left me with a dislike of farmed or sea caught fish, which have been exposed to various pollutants or additives. I also don’t feel so happy about eating farmed fish if I can avoid it having seen the cramped conditions they endure.
Oily fish, like sardines, pilchards, mackerel, kippers, herring and salmon are important for your cardiovascular health, and may help lower blood pressure and LDL (bad) cholesterol. As well as these good fats, fish are also as a quality protein source, offering sustainable energy release over a longer period of time. That’s why they’re on my favourite breakfast list.
My secret energy-boosting tip
I set a daily target to drink at least four pints of water every day. This summer you’ll have seen a pint glass next to my notes when I was working. This keeps me well hydrated and without it I suffer a mid-afternoon energy crash. I found this trick of having a large glass right next to me worked really well and I’ll certainly be keeping it going.
In my experience you’ve got to make being healthy practical!
Here’s my 6 of The Best Summer Healthy Eating Summary:
- Porridge breakfast – I prefer fish, sorry!
- More than 5 fruit and veg per day. Starting with a raw organic carrot when walking the dog was a great start to the day – Bobby the dog looked forward to the end of the carrot
- Lentils and beans in my soup – yep I liked this and will keep it going but my wife wasn’t so keen
- Increase garlic intake – too smelly and I overdosed on garlic juice, so instead try just a simple supplement if more convenient
- Fish – I love fish already. Changing my fish meal to lunchtimes wasn’t so hard but I think we’ll go back to having oily fish for breakfast
- At least 4 pints of water/day – having a large glass next to me worked really well and I’ll be keeping this trick going for sure
How massage helps fight stress
The surprising benefits of massage for stress
Stress occurs when a thought or event becomes worrisome, anxiety-provoking or in more extreme cases threatening. In small doses, stress helps us meet deadlines or achieve goals but chronic stress has been linked to heart disease, anxiety and depression.
The body’s normal response to stress is to initiate a “fight or flight” response. This is characterised by an elevated heart rate, increased muscular tension, increased breathing rate and feelings of anxiety. As with most things, for every action there is an opposite reaction. In terms of stress, the opposite of becoming overly anxious can be to become too relaxed or lethargic. This relaxation response causes the heart rate and breathing to slow, while muscular tension is released.
So what about massage for stress? What can this achieve?
The Benefits of massage
Lowers blood pressure
According to the American Heart Association many of the behaviours that accompany stress can elevate blood pressure. In a 2005 study by the University of Florida it was found that participants who received regular massage over 3 weeks experienced a significant drop in blood pressure. It is understood that the vagus nerve regulates blood pressure and that through regular massage, the vagus nerve is stimulated. The result is that blood pressure drops back to a healthy level.
Reduces muscular tension
Headaches, jaw pain, shoulder and neck tension are all common symptoms of stress as the muscles tense and the joints become rigid. Regular massage sessions help to reduce muscular tension and alleviate much of the physical pain that can be associated with stress.
By easing these physical symptoms it is also possible to reduce the broader stress. The massage therapists here at Lushington Chiropractic use various techniques to rub, stroke, stretch and apply pressure to the muscles, which help them return to a relaxed state and can also initiate more even and relaxed breathing.
Provides immediate relief
Having a massage will provide immediate relief by giving you a chance to take some time out from the stresses life is throwing at you. This will give your mind a much-needed break and a recharge. This reboot is often enough to help you gain perspective on a stressful situation and distance yourself enough to look for solutions rather than fall deeper into those feelings of anxiety.
Immune and digestive system benefits
Circulation to the heart, muscles and lungs increases when stress builds. In chronic cases where the stress is felt over a sustained period of time, this can lead to problems in the immune and digestive systems. By prioritising blood flow to other organs and systems, the immune and digestive systems are sacrificed, which can result in the onset of illnesses.
Massage can help by reducing the feeling of anxiety and stress which in turn will help with restoring normal immune and digestive function.
To find out more about massage for stress relief, why not get in touch with the team at Lushington Chiropractic in Eastbourne. Call 01323 722 499.
High Heels in the Workplace
Do you love wearing sky-high heels in the workplace all day? Your ankles may not love you for it!
It’s a hot topic at the moment – the wearing of heels. People are wearing ‘barefoot shoes’ to run on the beach, with the aim of making their gait a more natural one to enhance and strengthen the muscles and tendons. It is yet unproven but many think modern cushioned running shoes reduce proprioception (the sense of how the body is positioned in space) and may increase the risk of running injuries. Other people are wearing curved-sole shoes to make their calf muscles work harder and become stronger. However, high-heel wearing has been around much longer, beginning in this part of the world in the 14th century. And it is not uncommon for women to wear high heels in the workplace for all or some of the working week.
These days millions of women across the world wear heels to work every day, and some Australian scientists have done an interesting study to find out what effect this is having on them.
What they found was that women who were used to wearing heels every day walked differently from those who typically wore flat shoes, even when the regular heel-wearers went barefoot. The heel wearers moved with shorter, more powerful strides than the others with their feet always in a flexed, toes-pointed position. This movement pattern continued even when the women removed their shoes and walked barefoot.
The changes were permanent, and were caused by shortening of the fibres in their calf muscles because they put much greater biomechanical strain on their calves than those who wore flats. They also used more energy to cover the same distance as non-heel wearers which probably caused more muscle fatigue. These changes happened young – the volunteers were only 25 – showing that it doesn’t take long for these changes to be made.
So, the muscle strains that occur when walking in heels may ultimately increase the likelihood of strain injuries, quite aside from the risk of falling! This risk is still higher when heel wearers switched to trainers for gym activity, as their calf muscle are unused to walking in flats and exercise puts a greater strain on them.
So how can you switch from heels to flats? Try changing your regular work shoes gradually and only wearing heels once or twice a week, and remove your shoes when you can. Bit by bit you can reduce this to wearing mostly flats and save those heels for nights out and special occasions.
Read the study http://www.ncbi.nlm.nih.gov/pubmed/22241055
For more information see our backblog: www.backblog.co.uk
Thanks for reading!
Chiropractor’s search for Exercise in Eastbourne
My Search For Exercise
Eastbourne chiropractor, Caroline, talks about finding the right environment to stay fit and healthy through exercise.
Since I recently moved home I have been searching for the ideal place to exercise in Eastbourne. I have always enjoyed swimming and prior to moving to the area I went swimming once a week and also went to the gym. Whilst settling into my new chiropractic position and finding my way around Eastbourne there have been a number of venues that have caught my eye. However, I have yet to make the time to go.
Luckily enough, recently because of one of the patients/guests I have been in contact with a personal trainer who owns and runs a local fitness studio in Eastbourne. With my patient’s consent I was able to discuss with Emma Rogers about the needs of this person and was able to advise her on which exercises would and wouldn’t be suitable for them. When I spoke to Emma, I was delighted to hear of her passion and enthusiasm for taking a client through an individualised exercise programme. Following our conversation I was persuaded to try one of Emma’s exercise classes for myself and was not disappointed.
I openly admit to not being the sportiest of people and do struggle to find an exercise that I enjoy. However, I am lucky to live in such a fantastic location; there are numerous great locations to exercise in Eastbourne, even if it’s just heading out for a simple walk. Each day I spend 30 minutes walking to and from Lushington Chiropractic and at the weekend I always tend to be on the go, completing on average more than 10,000 steps.
My weekend walk up Beachy Head, Eastbourne
I also try and team my daily walking with a healthy balanced diet. I am always the first to try a new exciting recipe that will help to keep my body working at its best. However, it is also very important for the health of your brain and circulatory system to get in some high intensity exercise into your daily life.
If you have any suggestions of local Eastbourne spots for me to explore or exercise classes I need to try then please comment. Also you can find some quick and healthy recipes by following my blog.
Lushington Chiropractic is a multi-award winning clinic in Eastbourne, helping thousands of patients to achieve relief from pain and discomfort.
Chiropractic Treatment for Headaches
A large number of headaches come from the neck – so can chiropractic treatment for headaches be the solution?
Many people are surprised that Chiropractors treat headache complaints. Often, patients only mention their headaches when directly asked about them during their consultation – even if they are regular sufferers of headaches. As anyone who suffers from headaches on a regular basis will tell you, the pain can be debilitating and have a detrimental impact on quality of life. Some people suffer for years before getting treatment.
In reality, headaches are quite common among people who suffer from neck pain, because tight joints and restricted muscles can cause pain not just locally but elsewhere, including at the base of the skull and up over the head itself. This is called referred pain, and is the same reason people having a heart attack may feel pain in the arm (particularly the left) and up into the neck and jaw.
The headaches you feel right at the base of the skull may be due to tight tender suboccipital muscles, and those felt over the top of the head and around or behind the eye can be caused by tight upper trapezius or SCM muscles of the neck and shoulders. Even people who suffer from migraines often have some biomechanical component to their headaches and frequently get some relief or reduction of their symptoms with Chiropractic treatment.
Of course, there can be other, more rare and serious, causes of headaches, which is why we complete a thorough history and examination in your initial consultation – to assess for these before treating you.
Chiropractic treatment for headaches that result from biomechanical issues – those that come from the neck – involves getting the stiff and tight joints moving properly again using adjustments. In these situations it is important to release the muscle tension before taking control of the lifestyle problems that may be contributing to the issue. Advice may include tips like drinking more water, improving your posture at your desk at work to take pressure off the neck, changing your sleeping position and selecting the right pillow to use. We all know that drinking water to keep ourselves hydrated is a useful tip for avoiding headaches, but so too is keeping your neck joints and muscles in good functional order so they are moving and working as well as they can!
For more information on how we can help you, why not leave me a comment if you have any questions.
Thanks for reading!