Why posture matters and how to improve it


Unfortunately the word ‘posture’ for many men brings back memories of strict family members insisting they ‘sit up straight’ without ever explaining why. When many men suffer debilitating back pain, often caused by poor posture, they tend to ignore it as long as possible and conceal it from their mates. This tendency for men to suffer in silence and not visit their GPs had led to the creation of Men’s Health Week each year.


Why posture matters

In a study of back ache across the European Union it was found that 47 per cent of men had suffered back pain over the past year and figures for Australia will be similar. Strain on joints and muscle groups, often caused by long hours in poor postures, are responsible for much of this back pain and office workers are prone to this. The absenteeism this leads to is well-known but more work is actually lost through ‘presenteeism’ when workers turn up but cannot work efficiently because of the agony they are suffering. To prevent this it makes sense for men to create a better posture for themselves.


General tips for improving posture

Poor posture can be created by the way we stand as well as by the way we sit. Many men lean more on one foot than the other. This leads to problems of muscle imbalance and can lead to poor balance. It is therefore best to keep your feet the same distance apart as your shoulders so as to put equal weight on each foot. Pulling your shoulders back will make you stand tall and this will improve your posture. There should be a vertical line from your ear lobe through your shoulder to your hip. When sitting at a computer most men will find themselves leaning forward which puts considerable strain on your back. It is therefore better to sit up straight and to make sure that your feet are flat on the floor at the same distance as your hips. This is made easier if the top of the screen you are looking at is at eye level and your chair provides back support. The mouse and keyboard should also be close to you and it is best if the computer you use most is not a laptop.


A few postural exercises for office workers

There are several exercises that office workers and anyone who works a great deal on computers have found helpful in improving their posture and avoiding the back ache that results. With back extensions you put your hands behind you on top of the pelvis and lean back as far as is comfortable. Neck stretches involve tilting your head towards your shoulder stretching those muscles. A doorway stretch involves putting your forearms along a door-frame and stretching your body slowly through the door. If you feel this is all a bit complicated you can simply periodically stretch or get up and walk for a minute.

Sciatica – What it is and How to Handle it

sciatBack pain is one of the great curses of humanity, possibly because we descended from creatures that were designed to walk on four legs and not two. However, not all back pains were created equally and when sciatica strikes, you’ll likely know at once that this is something new.

Symptoms and Causes

The most obvious sign of sciatica is that pain will strike your lower back and then sprint down your leg, possibly not stopping until it’s well into your foot.

The problem occurs when a physical object, such as a bone spur or, more commonly, a herniated disk, presses against the sciatic nerve connecting the lower back to the legs and feet. This may be caused by an injury but it may also be down to the wear and tear of everyday life.


In its milder form, sciatica will often respond to self-medication. Over-the-counter pain killers and cold packs can be highly effective.

However, this isn’t always the case and if you‘re still suffering after more than seven days, or it’s getting worse, you should seek medical advice. It should also be born in mind that if the pain hits out of nowhere, is brought on by an injury or makes you lose control of your bowels or bladder, it should be viewed as an emergency which demands the immediate attention of a medical professional.

Methods of Diagnosis

Your doctor will want to know about your pain. He or she will want to know if your legs have have weakness or loss of sensation. Is your discomfort reduced when you adopt certain positions? Does the pain prevent you performing any activities? Have home remedies proven to be at all effective?

The doctor will also enquire about your lifestyle, asking if you do hard, physical work, are you spending long stretches of the day sitting, and how often do you exercise?

This will likely be followed by a physical examination. In order to find out just which nerve is at the core of the problem, you may be asked to perform a feat of physical exertion. The doctor may ask you to try and rise from a squatting position, to walk around on tip-toes or to lift a leg while you are on your back.

Should the pain be strong or persistent, it may be time to conduct imaging tests. These may involve X-Rays, CT scans or MRIs and can locate the physical cause of the problem. An electromyography (EMG) may also be effective in this quest.


The good news is that sciatica will likely clear up without any need for surgery. If non-prescription drugs have failed, your doctor can prescribe muscle relaxants or anti-inflammatories. Physical therapy may also be used, as may steroid injections. Thoughts of surgery will only arise in the event that nothing else has been effective.


As you can see from the above, a bad back can be a concern but it doesn’t have to be a crisis and that’s especially true when it’s in the hands of experts such as our Ealing chiropractors. So, if you have back pain, don’t hesitate to get in touch and find out just what services we can offer you.

Pilates and Losing Weight

YogalatesIf you need to lose weight quickly, Pilates isn’t the ideal exercise for you. However, if your goal is not just to lose weight, but also to tone plus look slimmer,including pilates to the technique part of your workout routine will help.

Body Shaping

The technique helps to tone your muscles, particularly around your midsection. That shapes your body, giving you an appearance that is leaner. Since most people strive for an improved appearance when they are trying to lose weight, this method can help you to accomplish that goal.

Building Strength

For you to lose weight, you will need the physical ability to do exercise. Most of the people who are extremely out of shape or overweight are often struggling when it comes to performing weight loss exercises. Pilates Association of Canada, a not-for-profit organisation, has the aim of promoting this technique, sponsoring educational, supporting high professional standards and disseminating information that relates to this method in Canada.

According to the organisation Pilates can help you build the required strength and tone your core plus increase flexibility. Additionally, the Association states that the method can help relieve back pain. This can make exercising easier plus more comfortable. Once you have started to build muscle using this technique, you will be capable of performing more exercises with less difficulty and increased comfort.


If you really need to lose weight, you have to get up and start moving. The technique gives a gentle introduction to the movement world. The association also lists body balancing among the benefits of using this physical fitness system. The not-for-profit organisation argues that by balancing your body, you will achieve the capability of moving gracefully. As a result, this can make exercising as well as losing weight to become much easier for you. Rather than concentrating on balance, you will be focusing on the cardio aerobic workout that keeps you moving.


The inventor of this a physical fitness system was from Mönchengladbach, Germany. He developed the method in the early twentieth century, and it was named after him. He called his technique “Contrology”. According to him, the exercise method is meant to benefit your body, mind as well as spirit. If you’ve a better attitude when getting into the whole process of losing weight, you will most likely lose more weight eventually. An invigorated spirit plus a positive attitude can increase your well-being as well.


While doing this physical fitness system alone will not lead to you dropping the size of a dress in a week’s time, it contributes to the total amount of time that you often spend moving in one day. Hence, the more movement you make, the more calories you will burn. Whether you are a fitness expert or just coming back into the exercise world, this technique can help you to stay active, particularly if you aren’t looking for a workout with a high impact.


Like further information on Pilates? Contact Your Health Hub in Hobart for a consultation and discussion today. Phone: 03 6122 0150

Managing With Postnatal Depression

postnatalPostnatal depression is a serious clinical form of depression that can arise after the birth of a child, and it affects between 11-20% of women.  


Why it occurs is harder to understand. The dramatic hormonal changes that happen during and after labour can often play a role, and other issues that can contribute include: 

  • A traumatic labour 
  • Other health problems (for mother or baby) 
  • Motherhood’s physical demands (breast feeding, sleep deprivation) 
  • Emotional adjustments (isolation, financial or relationship challenges) 


While postnatal depression is now a well-recognised health issue, the symptoms can vary significantly. When it’s bad, postnatal depression can be debilitating, so if you’re overwhelmed it’s important to realise that there are lots of people who can help you. Reach out for profession help: often your GP is the best place to start. 


These five tips are designed to help you improve your mental health as you recover from postnatal depression.  

  1. Open up about what’s happening 

Family and friends can provide really valuable support through these times. Whether it’s a mother in law, friend or workmate, have a think about who you might feel comfortable talking to. And don’t forget, one in eight women has experienced postnatal depression, so you might be surprised at how many people can understand and want to help. 


Parent’s groups can also be a good starting point, as can a support group. You’ll be able discuss how you’ve been feeling and hear from other people in similar situations. This can be really useful in helping you to understand what you’re going through, and to realise that you’re not alone.   


  1. Daily light exercise 

A little physical exercise each day will provide many immediate and lasting benefits to both your physical health and your mental health. Don’t feel like you have to join a gym or start doing boot camp, just going for a light walk or jog around the neighbourhood can be really beneficial.  


  1. Don’t forget to care for yourself 

During any illness it can be really challenging to find energy to do the things that will make you feel better. But investing time and energy into your own self-care will help you along the road to feeling better. So think about what would help you feel positive. Taking a shower, reading a positive book, making time for a nap, or preparing yourself a meal can be really beneficial. Or maybe for you it’s just the chance to watch a favourite show, listen to some music or go for a walk. And if it feels difficult to invest time in yourself remember that if it helps you it will help your family, baby included. 


  1. A holistic approach: 

There is now more and more scientific evidence to support the idea that holistic practices and alternative medicines can offer great relief from the symptoms of depression. Therapies like massage, acupuncture, meditation and naturopathy can bring on relaxation and help you to deal with your depression with more clarity and peace of mind.   


  1. Make time for adult interaction 

Parenting can be overwhelming at the best of times and making time for other adults is a really good way to combat this. So set up coffee dates with old friends or go shopping with family. If you have a partner, make time to reconnect with them. Even ten minutes a day to have a conversation can help. And when you’re feeling up to it, schedule in a date night so that you can have some down-time away from the usual distractions of baby and parenting.  


Adjusting to a new baby is a time of incredible upheaval. New practical responsibilities collide with physical demands as you experience it for the first time. Adding postnatal depression to the situation means that it’s really important to look after yourself, set up good supports, and ask for help when you need it. And remember, postnatal depression is so common now that there are many professionals who can help you on your road to recovery.  

Preventing Injury in Contact Sports

Sports-InjuryRugby League is one of the most popular of football codes in NSW, though others, such as AFL, Rugby Union, soccer, and hockey are all very popular. While Rugby League tends to be male dominated, women are becoming more and more involved in all football codes, as was seen during the Women’s Rugby World Cup finals this past August.

The build up to the NRL Telstra Premiership Grand Final happening October 1st at the ANZ Stadium in Sydney this year has raised enthusiasm among fans of all ages, and more fans have begun playing football than ever before. As a result, Dr. Ben Purcell at Bathurst Chiropractic has seen more patients suffering from injuries incurred while playing sports. With the rise in those practicing and playing contact sports, injury prevention has become increasingly important.

Types of Contact Sport Injuries

Many sports involve rapid changes in speed and direction. In the case of some sports, particularly AFL and Rugby, hard tackles are also very common. Because of the high speed and violent contact involved in these sports, many players will experience some type of injury in the course of the season. Many of the injuries are the result of impact. Some of the most common injuries include:

  • Bruises, cuts, and scrapes
  • Muscle strain
  • Sprains, especially ankle sprains
  • Knee, calf, and ankle injuries
  • Dislocated joints
  • Fractures
  • Concussions and other head injuries

Statistics show that a majority of injuries occur near the beginning of the season, suggesting that better conditioning during the pre-season could help prevent many of these early season injuries. Other injuries may also be prevented by coaching players to tackle, defend, and fall in ways that lessen impact.

Minimizing Injury

The first step in preventing injury is good preparation. Establish solid warm up, stretch, and cool down routines and practice these before and after EVERY practice and EVERY match. For young players and Junior Rugby athletes, Bath University in the UK has developed a 20-minute warm up routing that uses game based exercises in a four step training approach that could reduce injuries as much as 70%. The program calls for changes in exercises every four weeks through the season. The RFU in the UK is already using this program.

Train with a qualified coach

Be sure your coach has the appropriate qualifications to train you in the techniques and skills, and to help you develop the strength, flexibility, and coordination needed to minimize your risk of injury.

Use protective gear

Wearing a custom fitted mouth guard and protective headgear during all practices and matches will significantly reduce injury. Consider talking to your Bathurst Chiropractor regarding the best footwear and to determine whether bracing or taping would appropriate for you.

Avoid playing when injured

Trying to play through an injury, or trying to get back in the game before an injury has healed properly, is a sure fire way to aggravate the injury or cause it to recur. If you have an injury, your Bathurst chiropractor can help determine whether the injury is acute or a chronic problem that keeps popping up. An injury that doesn’t heal completely can recur, or can lead to other injuries as the body learns to compensate for the injury by taking on more stress in other areas.

Your chiropractor can also recommend exercises that can help improve strength and mobility in the affected area to help prevent recurrence.

If you have problems of a biomechanical nature, chiropractic offers holistic, non-invasive care that can help you heal. If an injury has you warming the bench, please call (02) 6331 1004 now to schedule an appointment.

Sleep Apnoea? Get Help

sleep-apnoeaIf you snore, you may think the worst thing about it is keeping your partner awake at night. For some snorers, however, snoring is a symptom of a dangerous and life-threatening condition known as sleep apnoea, in which the sleeper stops breathing for several seconds. These episodes occur repeatedly, as little as five times per hour to as often as thirty times per hour or more.

What is sleep apnoea?

An estimated 20% of adults are affected by sleep apnoea to some degree. The condition affects men more often than women, and those who are overweight are most likely to have these episodes. Sleep apnoea generally does not wake the sufferer, but it still impacts sleep quality. For those who sleep alone, the only noticeable symptom may be unexplained daytime drowsiness, making sleep apnoea difficult to diagnose without a sleep study.

During sleep, the airway is held open. In people with sleep apnoea, the muscles responsible for this weaken and allow the airway to become blocked. After a few seconds without breathing, a loud, sudden snore occurs as the sleeper struggles to take a breath. If you’ve had complaints of your snoring and you are frequently sleepy during the day, you may want to consider finding out if your snoring could be serious.

Complications of sleep apnoeea

People with sleep apnoea are often tired during the day, despite having slept all night. Frequent sleep disruptions can be just as harmful as lying awake with insomnia. Poor sleep quality can impair your ability to drive and can even aggravate certain health conditions, including:

  • High blood pressure
  • Cardiovascular disease
  • Type 2 diabetes
  • Obesity
  • Chronic respiratory conditions
  • Acid reflux
  • Memory loss and confusion

Treating sleep apnoea

Those with mild sleep apnoea, experiencing between 5 and 14 episodes per hour, may have only mild daytime symptoms, such as drifting off while watching TV, reading, or engaging in other activities that don’t require much attention. These sufferers may be benefit from regular exercise, limiting alcohol, and establishing a regular bedtime routine. Even those with more severe sleep apnoea can benefit from these strategies, but more severe cases may require treatment. Depending on how severe your apnoea is, treatment options may include:

  • Oral appliances designed to hold the airway open by gently pulling the jaw forward. Oral appliances can be custom fitted or purchased over the counter. Custom fitted appliances may be a bit more expensive than those purchased over the counter, but are generally less bulky and more comfortable.
  • CPAP machines deliver continuous pressurized air into the lungs through a mask. This can be an effective treatment if used properly, but some find the mask uncomfortable and may have difficulty exhaling against the pressurized air.
  • BIPAP machines are similar to CPAP machines, but the machine detects breathing patterns and reduces air flow on exhalation.
  • Nerve stimulation delivers electrical impulses similar to a pacemaker. These impulses stimulate the nerves to open the airway. Using nerve stimulation to treat sleep apnoea is relatively new and may not work for all sufferers, but may be a good option for those who find CPAP or BIPAP masks uncomfortable.
  • Surgery to remove or reposition excess tissue may help in the most severe cases. Due to risks inherent in surgery, it should be considered a last resort.

If your snoring is keeping your partner awake, especially if you spend the day feeling drowsy, an oral appliance may help you both sleep better. Please call Westside Dentistry to arrange an appointment on 07 3278 0580 now to find out how you could be sleeping better.

The Best Athlete You Can Be

rugbyiActive athletes and competitors of all shapes and sizes are fully educated on the limits their bodies can be pushed to in order to achieve success. When you are a professional athlete, there is much more involved than just going to practice and playing the sports you love. There is a mental game as well as a physical demand on your body that must be taken into consideration. Training and strengthening will do wonders for your personal performance, but there are many different ways that too much training and strengthening can lead to issues and injuries down the road.

Pushing to the Limit

The worst thing you can do as an athlete is push yourself too hard, too fast. The upcoming Women’s Rugby World Cup is a great example of a group of athletes who have the proper dedication and commitment to their teams and the sport they love to play, while also having the mental ability to only go as far as their bodies can carry them. By pushing too much, it can lead to injuries like strained muscles, torn ligaments and stiff joints. All of these types of injuries are detrimental in a person who makes their living off of playing physical sports and being active on a daily basis. The women who play on the Rugby World Cup teams did not get to where they are by sheer luck – they trained and educated themselves over and over on the limits and boundaries that their bodies were able to endure.

How Far is Too Far?

Chances are, if you are an athlete who has deep knowledge of your own body strengths, you will know immediately if an injury occurs and you need to seek medical attention. However, there are some people who may strain a muscle or have joint and ligament pain and think that if they rest a little bit and not push themselves to their full extent, their injuries will heal themselves and things will go back to normal after a couple weeks. This, unfortunately, is not the case in most situations and doing so can lead to worse and more lengthy injuries. The best thing you can do if you find yourself in a situation that requires medical attention, is to contact the Turramurra Sports & Spinal Physiotherapy facility. Call us at 9144-1510 now to schedule an appointment with one of our physiotherapists. We have intimate 1 on 1 sessions with our patients that will allow us to fully understand who you are and the type of injury you have sustained. Our trainings will help us to make sure you get the proper treatment you need in order to get back into the swing of things quickly and efficiently.


A physiotherapist is going to make sure that any type of sports-related injury is properly looked at and treated. We know that as an athlete, you want to get back to your game as quickly as possible – we will make sure that you are given the right treatments in a short enough time to fully heal without rushing back into things and risking reinjury. No matter what type of injury it may be, physiotherapy is an incredibly beneficial way of treatment to ensure proper healing and a quick recovery time.

Neck Headache Causes, Symptoms, and Treatments

cervicogenic-headacheNeck headaches are referred to medically as cervicogenic headaches. This type of headache is a secondary headache caused by a problem in the neck. It’s estimated that as many as 20% of headaches are neck headaches.

Causes of Neck Headache

There are a number of structures in your neck, including joints, muscles, and nerves, any of which can have problems that contribute to neck headache. Some of the most common neck headache causes include stiff joints or muscles, or weak muscles that provide inadequate support to the joints. In some cases, neck headaches can be caused by nerves that have become trapped. Whatever the cause, pain signals are sent to the brainstem and are then experienced as a headache, which may not always include neck pain.

In some cases, your pillow may be contributing to your neck headaches. If your pillow is too soft or too flat, it may be forcing your neck into an unnatural position, causing some of your muscles to contract, while others are overstretched. If your headaches are worse first thing in the morning and get better over the next few hours, your pillow or sleeping position may be to blame.

Symptoms of Neck Headache

Because they don’t always include neck pain and can sometimes mimic other types of headache, neck headaches are often misdiagnosed. X-rays and scans cannot definitively diagnose neck headaches, but can sometimes offer insight into problems with structures in the neck that may be giving rise to the headache. Some symptoms that suggest your headaches might be neck headaches include:

  • Pain or tenderness at the top of the neck around the base of the skull
  • Stiffness in the neck, though this may be mild and go unnoticed until a thorough exam is performed
  • Headache that spreads forward from the back of the head
  • Headache that is either aggravated or eased by movement
  • Headache that consistently occurs on one side of the head
  • Headache that is eased by pressure or massage

Neck headaches typically respond quickly and favorable to chiropractic care, unlike some other types of headaches. If you suspect your headaches might stem from a problem in your neck, a visit to your chiropractor may be in order. Your chiropractor will ask you a few questions regarding your symptoms, what makes your headaches worse, what makes them better, and how various movements affect your pain levels. The chiropractor will also thoroughly examine your neck, including assessing your mobility to determine whether you are too stiff or excessively mobile.

Treating Neck Headaches

Specific treatment for neck headaches depends on the specific problems in the neck that are causing the pain. Some treatment options include:

  • Loosening up stiff joints with gentle adjustment
  • Gentle adjustment to free trapped or impinged nerves
  • Loosening up tight muscles with massage, stretching exercises, or relaxation techniques
  • Strengthening exercises for weakened muscles in the neck and shoulders
  • Correction of posture with awareness techniques, exercise or, in more severe cases, taping or a supportive brace
  • Recommendations for ongoing exercise or relaxation techniques to prevent the problem from recurring

In most cases, treatment for neck headaches offers immediate relief, though complete relief may take a few days to a few weeks in severe cases.

To find out whether your headaches might be caused by a problem in your neck, and to find out how chiropractic can help, contact Chatfield Chiropractic in Roxburgh Park on (03) 9303 9952 or in Sunbury on (03) 9746 3977.

Preventing cycling injuries with a bit of precaution

cyclingA professional cyclist may have the best cycling skills, but if he is riding at 30mph in the midst of a packed group of cyclists, then the slightest error often committed by someone else can lead to a severe injury. During cycling, the legs are constrained to the pedal, and the cyclist has to use the upper limb to cushion in case of a fall. Thus, it is the upper body which is usually involved in overuse or traumatic injuries. These injuries can be in the shoulder region, hands, wrist, elbows and sometimes even head which are extremely dangerous.

Types of injuries

The upper limbs; hand, wrist, and elbow need to have flexibility for maneuvering the bicycle. Hence, protective gear for them is not practical. However, the head or facial injuries can be avoided by using a proper helmet. Major fractures occur only during high-speed falls, and the most classic cases are fractures in the collarbone. This type of fracture happens when the cyclist tumbles over the handlebars, and as a result, the force on his shoulders and arms leads to a breakage in the collarbone.

There are certain chronic conditions which may develop due to prolonged uncomfortable position during cycling. They are-

  1. Gripping the handlebars and use of brake or gear pedals can aggravate tendinitis which typically involves the flexor tendons.
  2. Prolonged hyperextension posture of the wrist while cycling can lead to Carpal tunnel syndrome which is a compression neuropathy of the median nerve in the wrist. This condition requires check up from a surgeon or a neurologist.
  3. Another chronic condition is tennis elbow. This condition can be treated by experts painlessly.
  4. Another condition due to hand position can be Osteoarthritis. This typically happens at the base of the thumb.

With Tour de France coming up, here is some advice on preventing injuries while cycling.

  1. The first and foremost advice to the cyclist is that they should ensure that their bike is in a perfect condition. You may end up hurting your hamstring or muscle at the back of your thigh if your saddle is too low and this can have an adverse effect of tightening of your knees and back. Even an incorrect handlebar position can cause pain. So, it is better to take professional help for a professional event.
  2. It is always beneficial to maintain a good amount of flexibility. Stretching your lower legs, back, and, hamstrings are good ways to maintain flexibility. Typically cyclist ends up with tightness in hamstrings or a soft tissue pull. Therefore, it is better to warm up before you begin cycling and take enough rest post the ride.
  3. Maintaining good strength in your legs, upper body and back is also critical. Different types of strength building exercise particularly for these areas off the bike will help you in preventing injuries.
  4. Cycling involves repetition of the same action again and again for a long time. Hence, it is necessary that you do some cross training. This will help in releasing the tightness that might develop because of sustained and repetitive cycling action. Cross-training activities such as weights or running would help you in improving your performance.
  5. Last but not the least, get a good massage. This will rejuvenate you and help in reducing muscle soreness, tension and will help to prevent any cycling injuries.

A timely and precise treatment to any injury or condition can help the cyclist to return to the sport and dominate. To get help with your cycling and any injuries you might be carrying, call one of our practices now.


How To Improve Your Brain Health

brainhLife expectancy is getting longer but sadly, quality of life can be impaired by the degenerative disorders of the brain that are becoming more prevalent. Every year in March, Brain Awareness Week (BAW) aims to educate people on the latest brain research findings and on developments in research on brain disorders such as Parkinson’s and other problems that affect brain function, such as strokes.

We all want to live life to the full, into old age, so Johan C. Jeronimus DC DACNB, an Ealing Chiropractor and founder of Neuroworks Clinic offers three steps that could have significant benefits for brain health, throughout life, for all of us.

Here is his three-step strategy for better brain health:

  1. Sleep Well!

Sleep has many positive benefits for brain health and our quality of life, with its beneficial effects on levels of anxiety and stress and helping to improve and stabilise mood. During sleep, the toxins that accumulate in the brain can be flushed out, and Neurotransmitters are replenished, for example, Serotonin is very important in managing wellbeing, helping to alleviate depression, anxiety and stress in our daily lives.

Not getting sufficient sleep, for whatever reason, puts us at risk of clinical depression. (1)

  1. Keep Moving!

The benefits of taking regular exercise are two-fold. Indirectly, exercise brings improved sleep, an uplift in mood, and reduced anxiety and stress levels. All of which, are factors in avoiding cognitive impairment. Directly, exercise brings health benefits for the brain in less insulin resistance, reduced inflammation and  improved release of growth factors, chemicals that help improve the number of newly created brain cells as well as the proliferation of the new veins and capillaries that feed the brain.

One point to stress regarding exercise though, is that it is important when doing any physical activity to wear the correct head protection. Any head injury is potentially serious, so no matter how trivial it may appear, if you do get injured, seek medical advice right away.

It is also important to exercise regularly – and for many of us, motivation is a big issue, so participating in a class, exercising with a friend or engaging a personal trainer are all things that could help. (2)

  1. Eat Well!

Keeping our brains and bodies healthy depends on giving both the right fuel in the form of food, drink and supplementation. Your Ealing Chiropractor can advise on diet and lifestyle changes to help you as well as providing advice on supplements that might be particularly beneficial in your case.

Eating right need not be boring  – for example, it is not necessary to give up coffee or chocolate as two or three cups a day and half to one ounce of dark chocolate daily both have beneficial effects on concentration, memory and mood.

Eating beans or pulses that help to ‘iron out’ any spikes in levels of blood sugar will keep the glucose that the brain uses as ‘fuel’ flowing steadily.

The cardiovascular system transports nutrition around the body and into the brain. An adequate blood supply is vital. Eating monounsaturated fats (for example, Avocados) and essential fatty acids (wild salmon, rich in Omega-3 is a good source), help to keep brain and body functioning healthily. Whole grains also benefit the cardiovascular system, providing soluble and insoluble fibre that has been shown to decrease risks for heart disease.

Protect your brain from the harmful effects of oxidative stress with the powerful antioxidants in berries, particularly blueberries.

To help reduce the cognitive decline, (a ‘side-effect’ of the number of birthdays we have had), ensure an adequate intake of Vitamin E. Seeds and nuts are both good sources and one ounce daily is all that is needed.(3)

Help Is At Hand

Your Ealing Chiropractor can help you with these three steps to a healthier brain.

  • It might be that back pain or another physical problem is stopping you from taking the regular exercise you should.
  • Perhaps, you have a stressful and demanding job that is robbing you of your restorative sleep because you just cannot ‘switch off’ at night.
  • It might be that in your busy day, ensuring that the nutritional needs of your body and brain are met in full is an area where you need some help and advice.

If any of the points above apply to you, help is at hand. For your overall wellbeing and for the long-term health of your brain, call Neuroworks today to arrange an appointment on 020 8566 3757.

Note: The team at Neuroworks is 100% in agreement with the aims and work of the DANA Foundation, organizers of Brain Awareness Week but is neither endorsed by nor affiliated with it.

(1) https://www.perthbraincentre.com.au/lifestyle-changes-to-support-a-healthy-brain-and-overall-well-being/

(2) https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

(3) https://www.webmd.com/diet/features/eat-smart-healthier-brain