Part 2 An interview with James Revell, Clinic Director at Lushington Chiropractic Clinic in Eastbourne.
Continuing from last time, here is part 2 of the interview with James Revell, Doctor of Chiropractic and Clinical Director of Lushington Chiropractic in Eastbourne. If you missed part 1 you can read it here.
Once graduated, whereabouts did you go to and work?
Having grown up on the coast in Sussex near Eastbourne, it was always natural for me to work in the south. I looked at chiropractic clinics, osteopaths and even multi-disciplinary clinics for physiotherapists across the south of England.
One of the chiropractors I was most inspired by was a “chiropractor neurologist”. He specialised in neurological (nervous system) conditions understanding and treating them using chiropractic neurology.
I spent eighteen months working with him in West Sussex, as well as other clinics before branching out towards Eastbourne to open a chiropractic clinic at the Horder Centre, which at the time was known as the Apollo Centre.
How long were you there at the Horder centre in Eastbourne?
I worked at the Horder (Apollo) Centre for three years. During that time, I used to commute to Eastbourne from Brighton. After a little persuasion, my wife agreed to move to Eastbourne so we could open up our own chiropractic clinic.
Was Lushington Road your first choice to open a chiropractic clinic?
Initially we looked at the potential of opening up a chiropractic clinic in Seaford, or Hailsham, but favoured Meads High Street in Eastbourne in the end. However, when 30 Lushington Road came on the market we fell in love with it. It is a big building with great potential to convert into the kind of warm welcoming chiropractic clinic that fitted our vision.
What do you really enjoy about being a chiropractor here in Eastbourne?
Something I really enjoy about being a chiropractor is helping people and making a difference. Eastbourne has already got a lovely community feel – there’s lots going on, especially for us as we are bringing up our young family. I find it really rewarding as a chiropractor to be able to contribute to the community; not only helping individuals, but joining in with local charity events and even running some ourselves.
I like to be able to help people and to feel that I have made a difference, so in a town like Eastbourne, you really can make a difference, rather than some of the larger towns and cities.
I also really like Eastbourne’s location next to the sea, the Downs and, when you need it, there is easy access to London and Brighton.
You’ve been working as a chiropractor in Eastbourne for over a decade – how many more years have you got left in you?
My role as a chiropractor has grown, just as our clinic has grown too. I really enjoy working with people and still run clinics on a weekly basis myself. However, I do have to balance that now with managing the clinic overall as well.
I have got no immediate plans to retire and hope to continue practicing as a chiropractor in Eastbourne for at least another twenty years.
Why did you decide to have other therapists alongside chiropractors working with you?
I think it is important that a patient’s treatment is tailored personally to them. By having a team of practitioners who are experts in their own individual fields, the patient can get the best possible treatment personally tuned to meet their individual needs. That’s why I insist on meeting with all the massage therapists every week to discuss cases with them.
Lushington is the largest chiropractic and multi-disciplinary clinic in Eastbourne – in fact, we are one of the largest clinics in East Sussex! We have a team of over twenty covering sports massage, medical acupuncture, Chinese acupuncture, nutrition therapists, podiatrists, psychologists and counsellors. I think for a little clinic here in Eastbourne we are doing rather well, but what I am most proud about is the genuine collaborative atmosphere that puts the patient first.
That’s great James, keep doing the hard work and thank you for agreeing to be interviewed!
An interview with James Revell, Clinic Director at Lushington Chiropractic Clinic in Eastbourne.
If you attend the clinic here in Eastbourne, you may have noticed a smart looking Chiropractor walking about wearing a tie and a big smile on his face. That man is James Revell, a Doctor of Chiropractic and Clinical Director of Lushington Chiropractic in Eastbourne. The thing that strikes me when talking to James, is his passion about Chiropractic and how happy he is to talk about. This made him the obvious choice of person for me to interview and to see what he has to say about Chiropractic care. In fact, James, can talk so much, we had to divide this blog into two parts!!
Hi James, thanks for agreeing to be interviewed. You’re here with your children today. Have any of them had chiropractic treatment?
Yes. My youngest had some gentle cranial chiropractic treatment when she was younger. Her brother has had check-ups on and off for most of his life. In fact, my wife had chiropractic care throughout both pregnancies. She found it helped with some of the backaches associated with pregnancy. I have seen and treated many children throughout my career as a chiropractor. I find it particularly rewarding to help pregnant mothers and babies or children of any age.
Do you personally treat many children here at Lushington chiropractic clinic?
I don’t see many children anymore because my clinical hours are less than they used to be.
Having benefited from chiropractic as a child myself, I enjoy helping other young people who are suffering with aches and pains. I have seen a lot of children and young people with a wide range of conditions: from headaches to back pain. Personally I find that children respond particularly well to chiropractic treatment. I remember myself that it only took a couple of visits before I started to feel better. I now realise as a chiropractor that kind of fast response to chiropractic treatment is fairly typical for children.
It’s great when a child or teenager wants to help themselves and I’ve made some leaflets and handouts for them to give them some advice and guidance on how to improve their posture, eating habits, etc.
That’s great James, have you seen much change in the reasons children with back pain who present to the clinic over the past few years?
The biggest change I’ve seen in the last few years has been the massive use of social media with children and teenagers stooped over their phone; not only during the day, but sometimes evenings and late at night. Poor posture caused by sitting in the same position constantly can be associated with added tension within the musculoskeletal system. We are seeing more and more children coming in with headaches as a result.
Great. Taking it from the beginning, how did your chiropractic journey begin?
I was first inspired by chiropractic when I was a teenager and saw a chiropractor for my headaches and back pain. I was very impressed with the chiropractor’s manner. He could work out what was causing my headaches and back pain and more importantly to do something about it. I was impressed by the chiropractor’s qualifications and the practical approach to treating aches and pains.
However, I did not see chiropractic listed in any university prospectuses so I decided to take biological sciences as a degree at university. Whilst there I injured my back and neck which resulted in me trying physiotherapy and chiropractic treatment again. The physiotherapist was a lovely lady, but clearly fed up with her job and strongly recommended I consider something other than physiotherapy as a way of helping people. Then I asked my chiropractor about studying to be a chiropractor myself. He was overwhelmingly positive.
I applied and was accepted to study chiropractic sciences at the Anglo-European College of Chiropractic. I decided to finish my Biology degree first before embarking on my chiropractic studies and career.
Where did you see your first chiropractor?
I grew up on the Sussex coast, just outside of Brighton, which is where my chiropractor worked. I did not realise at the time that he was a specialist paediatric chiropractor. My sister saw him first for her headaches and my Mum eventually plucked up the courage to also see him for her bad shoulder. Which subsequently got better.
To be continued….
Look out for the second part of this interview.
An Eastbourne Chiropractor’s Wellness Tips
I’m the Clinic Director here at Lushington Chiropractic Clinic in Eastbourne. As such I’ve had the opportunity to work with some excellent chiropractors, sports massage therapists and other practitioners over the years. Within the team we often share knowledge, ideas and research or techniques we’ve specialised in. I’ve learnt a lot from my chiropractic colleagues and in this blog, I’m sharing some Wellness Tips I’ve picked up from one of our chiropractors.
These Wellness Tips were originally created by one of our lovely associate chiropractors Caroline Mulliner, when she lived in Eastbourne. They were so good I wanted to share them on a blog, not only for our local community but for anyone who’s looking for some practical advice to keep themselves and their spines a little healthier.
Caroline was a very popular chiropractor with us. In 2016 she moved to practice abroad. I’d like to thank Caroline for her time with us and these fantastic wellness tips:
A large majority of guests visit Lushington for bad back pain, quite often there has been an incident which has triggered these events, although many guests struggle with ways of best looking after their backs. Most of us find it easy to forget to look after ourselves properly. Lots of us take more care of our teeth than our spine.
Keeping healthy and active is great but take care to avoid these common pitfalls. The more abuse you put your body through the more wear and tear can build up.
Remember, there’s no such thing as a replacement spine, so look after it today to protect yourself for tomorrow.
Wellness tips to look after yourself at home:
- NEVER bend forward during the first hour of the day – it puts your back more at risk of injury.
- Find a way to de-stress. Fatigue and stress lowers our pain threshold, making any aches and pains feel worse. When this is the case we’re less likely to do the things that are good for us like sit properly, drink water (not coffee) and do our stretches etc.
- Caroline loved cooking and found that it helped her to unwind. She often juiced and made healthy meals but occasionally enjoyed an unhealthy treat, too! As yourself what is your relaxation and unwinding trick? Find the best way to switch off and then try to make time to indulge in that activity. Have you tried cycling, baking, an exercise class, walking etc? If not, why not give them a go.
- Get sweaty and exercise for at least 20 mins a day, 3 times a week. Find an activity or sport you enjoy; this helps to make it less of a chore and more for enjoyment. Regular exercise is great – find something you’re going to stick with.
- Remember to evenly distribute bags when carrying them. Laptops and those large heavy handbags are the worst offenders. Almost everyone seems to have them hung over their shoulder on a long strap. A back-pack with two straps is best.
Office wellness tips:
As we all work more and more around technology, it has never been more important to think of ways we can make our workplaces a healthier environment.
So, start making some small changes to your routine and build a better workplace. Not only will you feel better at the end of the day, you will hopefully start to feel better about your whole job. Here are some easy to change tips and advice which can help your body function better whilst being at work.
If you are sitting for long periods of time it makes sense that an old basic office chair isn’t doing you any favours. This is because it allows you to slump and lose the natural S shape protective curve in your spine. The best thing to do is invest in a quality chair with good lumbar support, or buy an extra lumbar support pillow to force that curve into your low back. The cheapest and simplest option is to roll up a towel and put that behind your back around the area of your trouser waist line.
Standing desks have become very popular and it makes sense. It isn’t healthy to sit all day; we’re not made for this! It also can become a little uncomfortable standing all day as well. Regular interchanges between sitting and standing is not just beneficial to our physical health, standing has a great effect on your tone of voice when on the phone as well as promoting creativity.
This is an obvious one but you do need a break from the screen, even for just a minute or two. Set a subtle alarm for every 30 minutes, when you hear it, just stretch, stand up, make a cup of tea, or go visit a colleague. Anything just to be away from the screen and your desk for just 5 minutes whilst getting your body moving. The best thing to do is pop outside and get some fresh air every couple of hours, this helps to rest your eyes, refocus your mind and de-stress. Cigarette breaks don’t count!
Computer screen height
This is something that we chiropractors in Eastbourne see regularly. You want your computer screen to be at the same height as your eyes. It’s cheap to buy a couple of blocks to build it up or simply use some big heavy books to rest it on. If your neck is in a straighter position you are more likely to use the muscles around your neck and shoulder girdle appropriately, so less likely to suffer with neck, shoulder pain and/ or headaches.
Another common work place injury is RSI (Repetitive Strain Injury) from constantly using the mouse and typing all day. A good way to get around this is to evaluate your desk area, make sure your mouse, keypad and computer screen are all in alignment. Another thing to think about is an ergonomic mouse, these slightly change the position of your hand creating less stress through the area.
I hope you’ve enjoyed these simple but effective tips from Caroline Mulliner.
Remember that simply reading them won’t help – you need to get start following this chiropractic advice. If you need advice specifically on back pain, then please visit my own website for further help and advice.
Thanks for sharing these with us Caroline.
A Typical Tuesday for your Chiropractor at Lushington Chiropractic
Here’s your chance to find out what else the chiropractors at Lushington Chiropractic in Eastbourne get up to in the course of a normal day. You will only ever see them during your treatment but there is so much more and we thought it would be nice to share a typical day with you.
Our Doctor of Chiropractic and Clinic Director Dr James Revell starts us off by telling us about his day.
I arrived early this morning to catch up with some files and paperwork before the day gets going. I live in Old Town, near Motcombe, so there’s no commute to work – but even on that short drive you notice how quiet and sleepy Eastbourne is at 6 O’clock. I don’t usually see patients on Tuesdays but today I’m seeing some of Mykel Mason’s because he’s away on Honeymoon.
With a team of five chiropractors and four massage therapists the clinic is always busy during the day, so I start extra early sometimes to get on with projects. The phone doesn’t ring and there’s no distractions. We increased our opening hours this summer to keep up with things, so now there’s less “quiet time” in the mornings before our clinic assistants start to arrive from about 7.15am onwards.
Started my chiropractic work at 8am and have now just seen my second guest of the day. He is a roofer and the years of laying felt on our Sussex roofs have taken their toll, resulting in severe lumbago.
He’s got a lot of back pain at the moment. I’m used to seeing people in severe pain and in his case I’ve been using chiropractic techniques to help his muscles which have cramped up and gone into spasm around his low back. The muscle spasm is starting to improve and today we were able to use some gentle mobilisations techniques to take the pressure off the stiff joints in his low back. The chiropractic adjustments I used will have improved the movement between the joints.
I always enjoy helping people who are in pain. They appreciate it and it’s rewarding to see the difference you’ve made. He felt easier as soon as he got off the chiropractic treatment bench. He’s not taking any time of work and has a busy day ahead here in Eastbourne, but at least this one is starting better than yesterday.
I like to know that I’ve made a difference and it’s always rewarding when someone feels better – especially when they feel better straight after their chiropractic treatment! My main focus is always on treating the root of the problem. I take a functional approach, which means I am aim to work out what has caused the back, hip, knee pain or whatever problem the patient has. My chiropractic treatment plan is focused on helping the muscles and joints heal, repair and actually recover, not just “feel better”. I think people like it that the hands on chiropractic treatment actually does something to help. People also appreciate the time we give them, the explanations of what wrong with the muscles and joints and what they can do to help themselves.
Ultimately I want the body to heal better not just feel better.
Although the chap I saw this morning was feeling better after the treatment I want to help his back properly repair and recover from his chronic back pain, so that we create a sustainable improvement for him. It’s still early days but I’d expect his treatment will develop to include some low-back strengthening exercises to reduce his low back pain (by the way never so sit ups!) and exercises he can use when he’s at work if his back gets painful, stiff or achy.
He also has some general aches and pains in various muscles and joints because of his years roofing. The noisiest of those is his knee, which grinds and clicks a lot. I have diagnosed him with patellofemoral pain syndrome associated with arthritis of the knee. At the moment my main focus is his low back pain, but once that starts to settle, I’ll focus treatment to include his knee as well.
I’ve seen a lot of people with osteoarthritic knee pain in Eastbourne. Although Eastbourne is famous for our ageing population, osteoarthritis can affect people of various ages. Osteoarthritis is common and often ignored by a lot of people. In my experience people can tend to just put up with it.
With osteoarthritis, every individual’s treatment varies but I usually carry out a combination of hands on treatment, including knee and leg massage and knee joint mobilisation, combined with home exercise rehabilitation, advice about vitamins and sometimes ergonomic changes.
Over the last year I’ve increasingly used a form of support taping (like kinesiotape) which seems to be helping some people and is a cheap and simple solution. My colleague Dr Vicky White will also use acupuncture (western dry needling) if that’s helpful to manage her patient’s pain.
At our chiropractic clinic, we have a big team so it’s easy to personalise the individual’s treatment to suit them, rather than to suit what I can do. Treatment for osteoarthritis is always personalised to the individual and we work in conjunction with their GP’s core osteoarthritis treatments as well.
I caught up with Michaela Jezzard our nutritional therapist about some new plans she has for her nutritional therapy work at the clinic. She’s been doing more courses and studies focusing on detox systems, working on a very holistic basis considering energy-lines and chakras. She’s keen to offer this approach to people here in Eastbourne and surrounding areas, which would make her the only person in Sussex offering the specific approach.
Just seen mum for a treatment. What a privilege to help your own family.
She used to get some terrible neck pain, which can cause headaches and even shoulder pain too. Some morning’s mum couldn’t even lift her head off the pillow it was so sore. She is getting on really well with chiropractic and massage treatment and day-to-day life is much easier. She’s back to gardening, hobby craft, decorating and most appreciated of looking after the grandchildren!
Today mum’s chiropractic treatment focused on some general tension and difficulty relaxing she’s noticed recently. I worked on some of the muscles at the back of her head and eased the tension through the shoulders and neck. She left feeling much better and will see Andy Swan for a massage on Thursday, which will help too.
So it’s the end of a busy morning as a chiropractor.
I love to be busy and make a difference. I think that’s one of the things that has affected the way that I work. I am focussed on getting to the root of a problem and helping the body to work at its best, rather than simply managing symptoms.
I don’t want to just “rub it better” I want to work out a plan of treatment (chiropractic, massage, acupuncture or whatever is needed) to help the problem that the patient is suffering with health repair and recover, to “heal better, not just feel better”.
In a few minutes we’ll discuss cases with the massage team. I’ll catch up with Andy Swan, who’ll be seeing my mum on Thursday about what she needs and he’ll let me know how he’s getting on with the patient’s he saw last week.
Next we hear from Doctor of Chiropractic Dr Deborah Ben Shah
7:45 Tuesday Morning
First of all, it is a half day at work for me, so we are already off to a good start! But the CA’s won’t be happy with me if I don’t have a look at some daily notes they have for us chiropractors to make sure the clinic is running smoothly!
Then it’s time to check the pigeon hole. I am always pleased when it has nothing new in it! All clear this morning!! Yay! But the morning is still young…
Then it is time to pull my patient charts for today’s guests. I have a look at the diary to make sure everything is in order. Then, I fire up the computer and get my room ready for my shift. I will always have a peak at my guests’ files to see what type of guests I will be seeing for the day. Usually it is a combination of regular visit guests, new guests, and report-of-findings guests. So I like to feel that I am prepared for the day! Of course all of this is done while I am enjoying my morning coffee! No milk for me these days as I am trying to cut back of gluten and dairy. That means sad and boring coffee.
I have a little break between guests so it is time to catch up on some paperwork. When you are in the health care profession, there is ALWAYS paperwork to catch up on! The clinic is a little quieter now than it has been in recent months. Boy was it busy, and it seems I could never get on top of all my paperwork. It’s much more manageable now!
My last guest of the day has been seen, and it is time for me to have a quick little break before our afternoon meetings! I am enjoying my delicious roasted vegetable and couscous salad that I made with lots of garlic to keep the vampires away! It has been a great day. I have had a morning streak of lots of patients telling me how well they are feeling and how happy they are with care. It almost brings a tear to my eyes sometimes when I hear guests talk about how much better they are feeling and how grateful they are. I love what I do, and even more so on days like these! But before I head home for the day, I am getting a nice little neck and shoulder rub from Kirsty, one of our fabulous massage therapists! Chiropractors need love too…and there is no shortage of love in this clinic from the staff!
Meetings are done, and I am on my way to get my haircut. And then home for a nice relaxing afternoon and I will spend some time on Facetime this evening with my daughter and family to catch up!
Thanks for sharing your day with us Deborah.
Next we hear from Doctor of Chiropractic Dr Caroline Mulliner.
On Tuesdays I arrive mid- afternoon for our clinic team meetings. After this it’s a quick dash to get myself sorted and ready for a day of seeing guests. These afternoons always flash by in the blink of an eye because they tend to be my busiest shift at Lushington Chiropractic.
Prior to seeing guests, I like to look through my shift ahead, making sure that I have filled in all paperwork, GP letters, written x-ray referrals or have exercise sheets to hand ready to give out. I find my day flows much smoother if I get it all sorted beforehand.
Today I start chiropractic treatments from 2:50pm and have 10 guests in a row to see. At the beginning of a shift I always aim to stay as much on time as possible so I am on time for those who I am seeing later. This shift I have a couple of my regular chiropractic guests booked in. The first has been suffering with a lifelong history of neck related headaches. Now I only see her from time to time to ensure her body is working at its best and not tightening up due to daily stresses.
This shift I also have a number of guests who are quite new to care. It’s exciting seeing these people as they’re just beginning to feel the results of chiropractic care and realising that they don’t have to live a life with discomfort. Sometimes it can be challenging as a clinician to be positive, whilst someone is in pain and discomfort. It makes my day as a chiropractor when one my patients comes in saying that their pain has decreased or they haven’t had a headache in a week.
Once I finish with my guests, I ensure all the days’ files are written up and finished with. I tidy up my room, ready for the following day. Turn of the lights and head off home. Ready for a relaxing evening and a nice dinner after a busy afternoon.
Thank you Caroline.
Next we hear from Doctor of Chiropractic Dr Vicky White
I arrive at work and spend some time catching up with two of our lovely clinic assistants, Claire and Judy, about our weekends. Last night I flew back from a long weekend in Madrid and it’s great to see everyone again! I’ve brought with me some Spanish pastries for the team to try so we’ll open those later on. At this point in the day I usually check through my files so everything is ready for the morning shift, and begin with a mug of tea as well as breakfast, which today is spiced couscous with sundried tomatoes (I know, I’m strange like that). Dr Revell also photobombs my morning selfie…!
I see one of my regular guests who has maintenance treatments on a regular basis to keep her in good shape. We get along so well and its lovely to see her and has been a pleasure to treat her for the last year or more. I also have to thank her for the delicious chutneys and jam that she made for me and gave me at our last treatment – amazing!! You can tell by the photo taken at the time how pleased I was. I also see a guest who has a new problem affecting his knee and take my time thoroughly assessing his knee and discussing a management plan with him, as well as give him some tips and some home exercises to strengthen his quads and stretch his hamstrings.
The shift is over and we go into team meetings where we discuss with the massage therapists which guests they will see that week and the progress of each guest on an individual case-by-case basis. Today this means discussing with Kirsty a guest that I’m referring to her who needs a lot of soft tissue work for her (very!) tight shoulders and lower back. The rest of the meeting involves the team going through any outstanding issues and plans for outreach events, which we have booked for the next several months throughout winter. Now I am finished and off for the rest of the day to have lunch and walk my dog!
I hope this has given you an insight into a typical day for us. You can read more by following our online chiropractic blog Backblog
Thanks for reading,
Health Benefits of Love
Love can positively affect your health and wellbeing.
Whether you have been married for years or are single and looking for that right someone it is important to make room for love in your life. Love doesn’t just put a sparkle in your life – love can positively affect your health and wellbeing.
Love has a physical, mental and emotional impact on your life. Making time for a special someone can motivate you and help to keep you in better physical and mental shape.
Romance can bring you more than just butterflies in your stomach. It can:
- Lead to a longer life – The National Longitudinal Mortality Study, which has been tracking more than a million people since 1979 has found that married people live longer.
- Improve your Physical Fitness – Couples who exercise together have more success than people who exercise alone. Both men and women work between 12 – 15% harder when training with a romantic partner.
- Reduce Stress – People in happy relationships experience less stress and less stress means better health
- Protect your Heart – A University of Pittsburgh Study found that women in good marriages have a much lower risk of cardiovascular disease.
Hugging a loved one daily has also been linked to higher oxytocin levels and lowers blood pressure which is also great for your heart.
While LOVE can bring some surprising health benefits it is also important that you live a healthy lifestyle if you want your heart to keep loving for many more years to come.
Reduce the Risk Factors that are under your control such as smoking, excessive weight, stress, lack of exercise and poor diet TODAY. If you are in a happy relationship, why not work together to tackle those areas that you know could do with improvement. This could include a better fitness regime, improved fruit and vegetable consumption or giving up a vice – such as smoking – with proper support.
Your Chiropractor here at Lushington Chiropractic in Eastbourne can give you the advice and support you need to change and apply new health strategies. Call us to book your appointment on 01323 722499.
‘Health is the greatest possession’ – United Chiropractic Association.
Reference: Health Benefits of Love. United Chiropractic Association Press Media Statement Feb 2014
Your Eastbourne Chiropractor James
Sleep Secrets – Sleep Your Way to Good Health
Restful sleep is one of the 5 pillars of health. Getting a good night’s sleep should be at the top of your to-do list. Everyone knows there’s nothing like a good night’s sleep for feeling refreshed and alert in the morning.
Sleep is important to maintaining your health; without it you become more susceptible to health problems.
Failure to obtain quality sleep may lead to poor alertness, lack of attention, reduced concentration, decreased work and academic productivity. Sleep loss has also been closely linked to a significant proportion of car accidents.
Did you know….?
Before the invention of the light bulb, people slept an average of 10 hours a night. Today, we average 6.9 hours of sleep on weeknights and 7.5 hours per night on weekends.
The three key elements of good quality sleep are:
- Duration: Sleep experts agree that most adults need between 7-9 hours sleep each night for good health, this can vary from person to person and the best measure of how much sleep you need is how you feel when you wake up
- Continuity: Sleep periods should be seamless without interruption
- Depth: Sleep should be deep enough to be restorative
Quality Sleep can:
- Help to maintain a strong immune system – chronic sleeplessness may harm your immune system, since lack of sleep is linked to an increase in cytokine molecules that control immune response.
- Keep your memory sharp – when sleep is cut short the body doesn’t have time to complete all the phases needed for memory consolidation
- Help you lose weight – sleeplessness elevates levels of ghrelin, the hormone responsible for appetite stimulation and lowers levels of the hormone leptin, responsible for feeling of fullness, which could leave you eating more.
- Decelerate ageing – too little sleep may cause levels of stress hormones to soar, raising the level of inflammation in your body. Inflammation is thought to be one of the causes of deterioration of your body as you age.
You have far more control over the quality of your sleep than you think, so don’t consider spending one-third of your day sleeping as being unproductive
- Keep a regular schedule. Go to bed and get up at the same time every day including weekends.
- Good habits. A healthy diet and regular exercise can help you sleep but don’t exercise within a few hours of bedtime.
- Avoid caffeine. Caffeine is a stimulant and can interrupt sleep. Unfortunately many people don’t realise they are addicted until they try to stop drinking it. This can lead to symptoms like mood swings and headaches.
- Decrease stress. Anxiety directly affects the rhythm of sleep. Anxious thoughts make the heart ‘race’, which then causes the brain to become alert and stimulated. Decreasing stress can be as easy as taking a few minutes of “me time” every day.
- Keep technology away from bed. Computers and TV use cause rhythmic image hypnosis which prevents sleep from coming easily. Limit technology use before bedtime and try reading instead.
- Choose a good mattress. Your mattress should be firm enough to support your spine in the correct alignment and conform to your body’s contours. Always try before you buy
There is no other activity that delivers so many benefits without much effort!
As well as sleep secrets, the chiropractors and massage therapists at Lushington Chiropractic in Eastbourne have plenty of hints, tips and general advice on health and wellbeing to offer.
Lushington Chiropractic is a multi-award winning clinic on Lushington Road, Eastbourne. We provide a range of treatments from expert chiropractic care to nutritional therapy, podiatry, acupuncture counselling and more. We genuinely care about our patients and we have a passion for improving their quality of life.
We are proud of our results, reputation and the trust our community puts in us.
Call today on 01323 722499 to see why over 8,000 local people have already chosen Lushington Chiropractic to help them.
Your Eastbourne Chiropractor James.
Top tips for managing stress
The team at Lushington Chiropractic in Eastbourne share their tips on how to reduce and manage stress.
The spine and posture are important factors in the ability of the body to cope with stress. In fact, a healthy spine and nervous system can help to manage stress more effectively.
Everyone experiences stress on a daily basis due to the modern world that we live in and the increase in demand for our time and attention. Stress, in its negative sense can be defined as an imbalance of the bodily system(s) due to excessive stimulus that upsets normal functioning and disturbs mental or physical health.
The most common symptoms of stress include headaches, backaches and fatigue, as well as cardiovascular disorders (high blood pressure) digestive problems and sleeping difficulties.
At Lushington Chiropractic in Eastbourne, the chiropractors and massage therapists tailor treatment to get to the root of each individual’s problem
Tips on managing stress
- Recognise Stress – Acknowledging that the fact that you are feeling under the weather may be a reaction to too much pressure. Know yourself and your limits.
- Set Priorities – Examine what in your life is causing stress. What can be changed to help you introduce a better balance between work, social life and home life. Set priorities each day (no more than 3) and make a separate list for long term things to be addressed.
- Learn to say “No” – This is not a sign of weakness. It is easy to say ‘yes’ and difficult to say ‘no’ but in the long run, doing less will benefit everyone in your life.
Learn to Relax:
- Yoga – can be effective in reducing stress and anxiety, lowering blood pressure and heart rate. The concept behind all relaxation therapies is the relationship between mind and body; when the mind is restless and agitated the health of the body will be affected
- Meditation – can be extremely effective in that is slows the breathing rate, increases oxygen consumption, creates a relaxed brain rhythm and increases blood flow.
- Exercise – make time to exercise regularly. Not only is it good for your health but exercise can also make you feel good too. Exercise decreases the stress hormones, such as cortisol, and increases endorphins which are the body’s natural feel good chemicals.
- Diet – avoid caffeine and food additives. Reinvigorate your diet and gradually introduce healthy fresh whole foods to your daily intake.
- Sleep – sleep is an important resource that keeps you healthy, mentally sharp and able to cope with stress more effectively. Make sure that you stop doing mentally demanding work several hours before going to bed. This gives your brain time to calm down before you try to sleep. Try reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that are worrying you.
- Indulge yourself – If you are unable to take time off work or have the resources for a holiday then find a way to indulge yourself. Spend a little extra money on a luxury item, even if it is a more expensive shampoo or bubble-bath that you wouldn’t usually buy. Set aside time each day for yourself even if it is just 10 minutes.
- Confide in someone – don’t keep emotions bottled up. A well-known saying is ‘A problem shared is a problem halved.’
Focus on the positive aspects of your life.
Steve Clifford, Psychotherapist at Lushington Chiropractic, says, “Most of the time we cope very well in spite of incredible stresses. At other times even the simplest request feels impossible. From time to time each of us may experience problems and difficulties which we feel unable to resolve. Having the opportunity to explore them with another person may help a great deal”
Visit www.chirocare.co.uk for further information and advice or call us on 01323 722499
Your Eastbourne Chiropractor James Revell.
Back pain in young children
There are fears that back pain in young children may be caused by the weight of heavy school bags.
Children are literally being weighed down by their school bags. You only need to look at some of the local school children here in Eastbourne to understand the nature of the problem.
There is concern that in many cases, children are carrying much more than the recommended maximum of 10% of their body weight. By increasing the load beyond this point, it is possible for youngsters to develop postural and even spinal problems.
For young children, 10% of their body weight might only be a few kilos – the equivalent of a few books and a lunchbox. Once this is exceeded, there is a very real possibility of back pain in young children. You see it every day, children with their heavy backpacks, leaning forward as they’re walking.
Long term impact of heavy bags
Carrying that sort of weight every day not only causes back pain in young children but can have a profound effect on their posture. Once established, poor posture can be lead to life-long issues. Children can start to experience back pain from the age of 11-15. If it starts then, there is a greater likelihood of it continuing into adulthood. Often, children and their parents don’t take back pain seriously because it comes and goes.
Clinic Director and Doctor of Chiropractic in Easbourne, James Revell’s first experience of Chiropractic was as a teenager with headaches. He’d been putting up with back aches for a long time because he’d been told they were just “normal growing pains for a teenager”. However, when he began to get headaches, his mother took him to see a chiropractor. James didn’t think it would work, but, after a few treatments not only were his headaches gone – but so was the back pain.
That was the beginning of James’ journey to become a Doctor of Chiropractic himself. James and the whole team at Lushington Chiropractic remain committed to helping everyone, of all ages and stages of life. There’s often a simple solution to help relieve pain, improve posture and help prevent future problems too.
Tackling back pain in young children
Here are some remarks from a couple of our teenage guests. If you want to see more testimonials check out: http://www.lushingtonchiropractic.com/test.php
Imagine the weight school children carry every day, carrying all the books they need for the day, and then bringing the books home again for homework. It’s a significant weight. Plus everything else they might need for the day, football/hockey/rugby boots, training shoes, the list is endless…..
By providing advice to children and their parents it is hoped that preventative measures can be taken.
The chiropractors here at Lushington Chiropractic are offering tips to parents on how to minimise the load to prevent potential back pain problems for schoolchildren.
- Always wear backpacks on both shoulders, buy a bag with thick shoulder straps to distribute the weight evenly.
- Choose a bag made of lightweight material and has multiple compartments for better weight distribution, and adjust the straps on a backpack to ensure the bag sits above the waist which reduces the pressure on the spine.
- Bags with a waist strap are also recommended.
Other tips are to use school lockers where provided, use lightweight packed lunch containers and, crucially, to carry only what is absolutely needed.
Parents can also look out for tell-tale signs that their child is struggling under the weight of their bags. Warning signs include a change in posture when wearing their backpack, tingling and numbness in the arms and hands, and back, neck or shoulder pain.
Here at Lushington Chiropractic we care for all ages, birth to 90+, so be assured we can help you and your children. If you have any concerns, give us a call on 01323 722499 and make an appointment with any of our chiropractors.
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
Spinal Awareness – The key to a Healthy Spine
A healthy spine is an amazing thing
Your spine holds everything together in the body! So it goes without saying that taking care of it should be one of your main health priorities. In this article, the team at Lushington Chiropractic is provide some top tips on how to keep your spine in tip-top shape.
The good news is that in many of cases, the wellbeing of your spine and health is in your own hands; it’s simply a case of changing lifestyle habits and committing to regular stretching and strengthening exercises.
The key to a healthy spine and, therefore, a healthy you, is the ‘P’ word: Posture.
Posture has been an overlooked factor in our health in the past. But research is now helping to raise awareness of the issues surrounding poor posture and explain why it is so important to make changes.
Younger people are now at an increased risk of having problems through the top of their neck and back because of the effects on posture of the modern lifestyle. Spending many hours each day sat at a computer, staring at a mobile device or in front of a TV screen gradually causes a change to the curvature of the back. This can not only cause serious pain but also lead to more long term health problems.
Pressure on the joints and discs in your neck when you text or read your tablet
If you’re reading this blog post on your tablet or another mobile device, why not take a second to consider the position of your own neck right now. Hold your tablet up to eye level and you can help to reduce the pressure on the joints and discs in your neck.
Modern life is also behind the increasing use of very heavy bags. As our lives have become busier, so we tend to carry more and more things around with us on a day-to-day basis – this applies to schoolchildren as well.
The spinal health experts at Lushington Chiropractic in Eastbourne have some great tips on how to prevent injury and chronic problems as a result of lugging around heavy bags:
- Use a bag with lightweight material and multiple compartments to distribute the weight
- Pack only what you really need
- Use both shoulder straps when carrying a rucksack
- Alternate shoulders regularly to avoid strain
- Ensure the rucksack sits above the waist to reduce pressure on the spine and nervous system;
- If you can’t pack light, then use two bags.
Great posture begins with the spine – and chiropractic is a safe and effective way to achieve a healthy spine.
At Lushington Chiropractic we know all about posture and healthy spines, 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 today on0 1323 722499 to see why over 8,000 local people have already chosen us to help them.