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Pregnant and uncomfortable at night?

19/4/2020

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​Let's trouble shoot pregnancy sleeping position.

Last week we spoke about why you shouldn't lie on your back on social medai. So this week let's expand on that. I regularly hear, "but on my side isn't comfortable."

The best way to sleep while pregnant as discussed last week about 16 weeks gestation is on your side, so I will throw out some ideas to help you get comfortable and stay as comfortable as you can.

Firstly, let's get real, you are going to have to sleep on your side during pregnancy, so it can be a good idea to gently wean yourself on to sleeping on your side in the first part of your pregnancy. How do you do that? Continue reading.

Pillows matter #1:
Your head pillow should be supportive, keep your neck in alignment and be adaptable to your growing body changes. You may find you want something higher if your boobs grow and when your rib cage expands.
I am a fan of the "complete sleeprrr pillow" because you can change the height by removing or adding parts of it. This means it has the capacity to grow or shrink with you. Don't be afraid to trouble shoot and make changes to your head pillow as this may help you feel more comfortable.

Pillows matter #2:
Your knees may need support between them, as you progress through pregnancy your hips shift and widen, when this happens placing a pillow between your knees can keep tension off the pelvis, low back and also help avoid that dreaded lightening crotch (more on lightening crotch next week).

Pillows matter #3:
There are many types of pregnancy/knee pillows but personally I love the massive U shaped pillow, here is why.
Sometimes you just NEED to lie on your back, or take weight off your hips for a few minutes. If you have a U shaped pillow then one arm goes between your knees and the other arm you can wedge behind your back which means you can roll on to your back and lie at a 45 degree angle for a short period of time and be comfortable and safe.
However if you are having a summer pregnancy this may not be an option as you may get too hot!

Pillows matter #4:
Support under your expanding tummy may be needed, this brings me back to the U shape pillow being my favourite. The U shaped pregnancy pillow has the capacity to support your knees, but also can be pushed under the abdomen and support your belly too. Without belly support you may feel tension build as the night goes on in your back, hips, groin and a pulling sensation in your stomach. 

Hip pain:
That hip pain when you are lying on your side is niggly, trust me, I know. 
With the hip sharpness/tenderness it may be a good idea to soften the area your hips lie on. For an extreme example, I swapped our normal mattress for the spare mattress which has a softer topper on it. You could also put a pillow under your hips to give you some extra cushion, Or you could also get a foam topper which is cheap and easy to give you a little bit of extra softness. 

Roll out your hips: 
Throughout the day your hips may tighten when you a pregnant. This is more common in the later stages of pregnancy, however for some woman it starts early on. 
Rolling out your hips before bed can help take some tension out of them before you lie on your side all night trying to sleep.
Obviously taking a foam roller to the floor can be a bit awkward, if you are still agile enough to do this and are familiar with how to do it (used a foam roller before getting pregnant) then go for it.
If not then grab a ball about the size of a tennis ball or slightly bigger. Stand with one hip against the wall and step out far enough to place the ball between the wall and your hip. You want to roll the ball in the soft space between the hip bone on the top side of your leg (greater trochanter) and the bone above it (iliac crest). Find any tender areas and stay on them until they loosen off. 
Then place the ball in your glute muscles (bum muscles) and do that same. 
I may not be explaining this very well, so if you would like further information about this then contact me for further help. 

Reflux:
This affects some woman later in their pregnancy. It is something that is impacted by many different factors, however this is a sleeping blog so I will focus on that and write a blog on reflux in pregnancy at a later date. Sometimes it is bought on by lying down, if this is the case elevating your upper body using pillows can help ease the reflux. Do this by lying on your side with pillows propping you up from the waist up. It takes a bit of structural prowess to get the pillow set up sorted, but it is worth a try if it gets you some more quality sleep.  

HOT TIP:
Be aware the U shape pillow may not be your ideal neck pillow, so you can open them up and take some or all of the stuffing out of the top of them. Then you can place your normal head pillow across the top. Easy. 

It goes without saying that amongst all of these pointers getting adjusted is a good idea too, however this is a brilliant place to start.
If you have any questions then give me a yell as I love hearing from people!
​Email reception@livechiropractic.co.nz. 

Happy sleeping!
​ 
Ainslee
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HOW TO BOOST THE IMMUNE SYSTEM?

20/5/2019

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Written by Dr Sheetal BChiro

Okay so it’s that time of the year now where you’ve either got a sniffly nose / the cold or you’re trying to save yourself from “catching” it from those around you. Whether you’ve got it or not, you can still protect or improve your immune system.

For starters, what is the immune system?
The immune system is the bunch of cells in your body that protects you from anything that it perceives to be dangerous, or corrects what may seem like an unhealthy cell. So, when we get sick with an infection the immune basically what helps us fight it off. A stronger immune system helps us get sick less.
I like to explain it to my little sister as the good soldier cells in our body fighting any bad cells.

Cool, how do I boost the immune system then?

1.) Well firstly, make sure you keep getting your regular chiropractic checks 😉 Because the chiropractic appointments make sure your nervous system (the control system of the body) is at it’s best it can be, it make’s sense that it can have an impact on how the immune system functions. The nerves have various modes of communication to the immune system.

If you wanted to have a read more about this, you can look up the comparison on many articles done in 2008 called “Chiropractic and the Neuroimmune Connection” by Ari John D.C.


2.) Tumeric!
For you curry lovers, you’ll be lucky to know you can eat more curry to boost the immune system. Well assuming all the ones you are eating has turmeric in them. Curcumin, found in turmeric has been known to help activate some immune cells in the body.
You can pop turmeric in your smoothies, food, or even in your lemon water in the morning.


3.) Exercising isn’t only good for building strength, freeing/moving joints, building stamina or losing weight (the common things we seem to know it for), but when you exercise you can reduce the risk of getting an infection as it stimulates the immune function too. But in saying that, strenuous workouts with not adequate recovery can also act as a stress and weaken the immune cells instead.


4.) Talking about stress, you want to make sure your body is not under too much stress otherwise it suppresses how well your immune cells are functioning. Any way that can reduce your stress, such as yoga, meditation, day planning or whatever works for you, can play a big role in how well you respond and work. Rather than your body worrying about responding to the stress factor, it can work better at fighting off any of those infectious or bad cells it needs to.


5.) Let’s talk probiotics.
Probiotics seem to be a craze these days right? Well.. yes and no. It’s not just one of those fad crazes. People are acknowledging that our gut is made up of bacteria that need to be kept in great proportion. Taking probiotics can help with the regulation of the immune system and making sure there is a good balance of these soldiers.
Yogurt can be a great way to get probiotics in, along with other fermented things. Look out for Lactobacillus, Bifidobacterium, and Saccharomyces – which are three commonly used probiotics in food.


Now that you know some quick tips on keeping your immune system healthy, you can walk around feeling a bit stronger knowing your “soldier cells” have your back. I’ll now go get a dose of turmeric via my homemade turmeric latte!

REFERENCES: 
IMMUNE SYSTEM:
https://www.niaid.nih.gov/research/immune-system-overview
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=123&ContentTypeID=134
CHIRO N IMMUNE SYSTEM:
http://www.expressfullhealthpotential.com/uploads/3/1/8/2/31829261/chiropractic_and_the_neuroimmune_connection.pdf
TUMERIC:
https://link.springer.com/article/10.1007/s10875-006-9066-7
 
EXERCISE:
https://www.gssiweb.org/sports-science-exchange/article/sse-151-effects-of-exercise-on-immune-function
 
PROBIOTICS:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/
 
STRESS – my mind, we’ve learnt enough on it to say stuff ourselves right
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
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BE A WINTER WELLNESS WARRIOR

6/6/2018

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It is that time of year again, the winter bugs are in full force, so what are you going to do about it?
Read this to find out how to stay ahead of the game rather than doing nothing and waiting for the symptoms of sickness to strike. 

INTERNAL FACTORS IMPACTING WINTER HEALTH

SLEEP:
You may find you need more sleep through these winter months. That is OK, listen to what your body needs. Bears go into hibernation, humans don't quite go that far under, but we do need more sleep. 
The earth has seasons to keep the planet turning. It has rhythms and routines. Winter is a time for some things to go to sleep and rest so they can bloom again come spring and summer. 
The human body goes through those seasons too, in summer people are a lot more social, don't sleep as much and are more active. Winter is time to recharge (don't use this as an excuse to be lazy) just be sure to rest adequately. 

STRESS:
Eliminate things that make you feel stressed or things that keep you "too busy". Introduce more of what relaxes your mind, body and soul. If your  body is in fight and flight mode you cannot fight off the bugs well as your immune system is suppressed. 

HYDRATION:
While it is cooler, you are less likely to feel thirsty. But you are most likely spending more time indoors with heating that is sucking moisture out of your body. Drink hot water, cold water, lemon water, I don't care how you do it. Just drink more water. 

GET ADJUSTED:
This should go without saying, but some people are not aware that regular Chiropractic adjustments can help the immune system manage winter bugs. Research has suggested the regular Chiropractic care actually boosts the immune system. It makes sense as Chiropractic is about making sure you and your body is able to function optimally. 

IMMUNE SYSTEM SUPPORT:
Make sure you are supporting your immune system internally, this means eating well. If you have questions about nutrition then Chantal Cuthers at Nutrition by Chantal is your woman.
Quality supplements at this time of year are also a good idea. If you have questions about these then ask next time you are in. We can chat over a system review to see what would benefit you personally.
In the mean time, make sure you are taking a quality Vitamin C at least! 
I stock all you will need for winter supplements, so don't hesitate to ask about them. 

BODY MOVEMENT:
Movement of the body is good for our mind, body and soul. Remember that regular movement can help keep the immune system strong. Just listen to your body, don't over do it in these colder months and be sure to warm up, warm down and stretch adequately. 

IF YOU DO GET SICK:
REST, HYDRATE, EAT WELL and NURTURE your body. Your body needs rest and sleep to repair. If you are up and about while sick your body is having to take energy AWAY from the fighting immune system and put it into moving your body around. So resting early on when you feel something coming on can get on top of it and avoid 4 days in bed feeling miserable. 
Please be aware that antibiotics cannot cure a VIRUS. Your body cures a virus, and you can help it do that by resting, sleeping, and nurturing your body with good food.


EXTERNAL FACTORS IMPACTING WINTER HEALTH

MOULD:
A house needs to breathe, just like you. If you live in a house that is damp or susceptible to mould you MUST make sure you are opening your house through the day to create movement of air.
Air movement decreases mould's ability to grow. Ventilation system's (such as DVS, HRV etc) are also helpful, otherwise you could be using a dehumidifier.
If you house is new, dry and double glazed then be aware you still need airflow through the house. Open a window, especially in the bedroom during the day to allow fresh air to replace the air you have been breathing all night. 

DRESS APPROPRIATELY to keep your core, head and feet warm:
In Auckland it is often hard to dress to the conditions as the change every 5 minutes, so dress using layers. It means you can take a vest off, or put a scarf on if you are feeling warmer or cooler.
Being hot one second indoors and freezing the next second when you go outside means your body is wasting energy on keeping your core temperature steady. That is wasted energy, you could be putting that energy towards keeping your immune system fighting off bugs.
Also don't forget about your feet and head. These areas are great sources of heat loss, so if you are watching the kids rugby in the cold each weekend be sure to double sock if need be and wear a warm hat.

REMOVE STRESSFUL EXTERNAL ENVIRONMENTS:
Don't want to go to an event you feel obligated to attend? Don't go. By making yourself do something your heart and soul is not engaged with you are triggering fight and flight mode which suppresses your immune system, meaning your body is more susceptible to picking up bugs. 


You got this, winter come at us!

Dr A 
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Sore Crick Neck? What do you do?

15/4/2018

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​Waking up with a crick neck. It has happened to most of us before.
However knowing what to do with it is half the issue.
It causes discomfort and pinches with pain when you try to move your head in certain (or all) directions. 
Recently I woke up with a crick neck (yes chiropractors get crick necks too) so I thought I would chat you through what I did to get the best recovery possible.

FIRSTLY:
Looking into what led up to my neck "cricking" helps me figure out a game plan.  
I knocked my head HARD on a weird angled wall making a bed on Saturday (not ideal #1), on Monday a small branch fell out of a tree and hit me on the left shoulder (not ideal #2) and Tuesday night was so hot I could not stay in our bedroom so relocated to the air conditioned lounge, where I slept on the couch (not ideal #3) with the cool air blowing on my head and neck (not ideal #4).
So all in all we have a series of 4 events in close succession that led me to wake with a crick neck.

SO WHAT DID I DO?
  • Put heat on it after I woke up - heat increases blood flow and therefore helps tissues heal. This can be a shower or a hot water bottle or wheat bag. Just make sure the hot water bottle and wheat bag is not too heavy on your neck. People often find that a hot shower helps a lot, so it can be a good idea that a hot shower or a bath is your first go to heat option, then follow up with a hot water bottle or wheat bag throughout the rest of the day and a hot shower or bath before bed is a good option too. 
  • Took my neck through gentle, SLOW ranges of motion regularly. The funny thing about a crick neck is if you move slowly you can often get a greater range of motion than if you were to move quickly. If movement makes it feel worse then don't do it, however chances are if you move slowly and gently enough it will start to ease things.
  • Did some gentle yoga poses focusing on posture and head position, however if you don’t normally do yoga and wake up with a sore neck now is NOT the time to start yoga!
  • Visited my Chiropractor to get adjusted. I nearly forgot to add this because it is so natural for me to get checked if my body is not functioning optimally. Chiropractic assesses the joints and function of your spine, when you have pain it is usually a pretty good indicator there is dysfunction. It is a perfect time to get the dysfunction sussed. 
  • Took a quality Magnesium supplement to loosen the muscles around the neck (if magnesium is tolerated well by you already).
  • Anti-inflammatory food choices throughout the day included home made chocolate after dinner (ask for the recipe if you want it).
  • Before bed heat pack on neck and time lying on Shakti mat with deep diaphragmatic breathing.
  • Pillow choice is something I needed to change as my neck crick came from an accumulation of trauma, however if you are waking with a stiff neck then your pillow may be playing a part in that. If you have questions about correct pillow choice then standby, a blog is on it's way. ​

Within 24 hours my neck was back to full ROM albeit still tender and slightly stiff.
There are varying degrees of severity when it comes to crick necks (and all other injuries) it pays to remember not everyone will see such improvement within 24 hours BUT why not give your body the tools it need to heal as quickly as it can. 


As a Chiropractor I see crick necks regularly. It is important to remember that if you are waking with a crick neck often then there is dysfunction that needs to be addressed as soon as possible. Seeing a Chiropractor may be able to help you sort that out. 
Crick Neck? BOOK NOW
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Some of Dr Ainslee's Journey

3/4/2018

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This fully rigid thick plastic back brace is one of the reason's I am a chiropractor today.
I came across it while clearing the garage (hence the dusty shorts) this weekend and thought I would try it on for a giggle, and giggle I certainly did, it DOES NOT fit like it used to when I was 16 years old, which is to be expected! 

I can't tell you ALL of my story because it would be considered a testimonial for Chiropractic and Chiropractors are legally not allowed to share testimonials. So below is what I will share with you.

I wore this rigid full body back brace for 2 years of my life. Age 15-17 years old. in every waking hour (other than showering). Sometimes I had to wear it to bed too.
Why?
Because I had a rapidly progressing Scoliosis and the concern was without brace and then surgery I would get organ failure due to my spine bending side ways and cutting off nerve supply to organs. Lesson 1 from this story: your spine is bloody important and if it is not functioning well then it puts pressure on other systems in your body that you can't feel pain in. 
Believe it or not, they still brace people in certain circumstances now.

Pro's: 
-Developed great squatting and lifting technique due to inability to pick anything up without squatting (forever had short hamstrings). See photo's of me attempting to reach the ground!
-Avoided massive spinal surgery involving 2 metal rods full length on both sides of my spine and 6 months on my stomach as stage 1 of recovery. 
-Did not have to wear a bra. Although at a time in your life when wearing bras seemed to matter ALOT, I really wasn't that thrilled about this part. Hindsight is 20/20 vision right? 
-I had and still have amazing family and friends who I was surrounded by while I wore this brace. They continued to give me as much shit as the next non brace wearing person. They treated me like I wasn't wearing a brace. Which is what every person who is slightly different wants in life!
Lesson number 2: treating someone who is different as normal is one of the kindest things you can do. And also: define "normal" no one is normal. 

Con's: 
-Yes people stared at me. You could see the brace poking out the bottom of my tops and if i bent forward at all it would stick out at the top. I chose to wear big baggy clothes as often as possible to to hide it.
-Pain. The pain was very real when my spine was growing sideways. I popped painkillers like candy from an age much too young because my family and I didn't know any different, didn't know there were other ways and we were doing what we were told. 
Lesson number 3: there is a time and a place for painkillers, but remember sometimes there are other ways without them.

Did it stop me?
No way! I still played competitive netball and basketball with this brace on. While it most likely hindered my performance dramatically I still managed to kick ass in the rep teams of my province. I worked with it and adapted my movements around the brace. I had zero rotation, side bending and forward and backward bending. So my foot work had to be on point! And to ensure i had foot work sorted i spent hours tiny stepping around the wheely bin at home (where no one could see me because i was ashamed and embarrassed but determined to prove my worth) to make sure I could keep up with the people who had full movement of their bodies while playing sport.

This brace taught me:
How to persevere, that family and friends are who you can rely on, to be stubborn, to believe in you and your own capability and that "you are only defined from the walls you build yourself."  That brace didn't define me, although it easily could have. Embrace (mind the pun) the situations you are in, silver lining's are ALWAYS there. 
In a way it shaped some of my personality today. You learn alot about how the world works between the ages of 15 and 17. 
It also lead me to my greatest gift yet, being a chiropractor and it taught me that "the human body has more healing ability than anyone lets you believe." 

And that is a wrap. If you have any more question's about this or know anyone with scoliosis who would like some help let me know! 


Over and out, 
Dr A 

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Chiropractic, Pregnancy, Back pain and Labour

1/4/2018

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​During pregnancy your body changes rapidly. Those changes are beautiful and amazing, yet sometimes come with discomfort.
​50% of woman experience significant levels of back or pelvic pain during pregnancy.
Research has shown that chiropractic care may help relieve these symptoms in up to 85% in pregnant woman and that pregnant woman under chiropractic care on average experience a 24% reduction in length of labour time. This is thought to be because it relaxes the muscles and makes joints more mobile creating less stress on mother and baby during delivery.

How cool is that?! Less discomfort during pregnancy and decreased labour time!! Want to know more?

Contact Dr Ainslee at Live Chiropractic.

Referenes:
http://chiropractic.ac.nz/index.php/about-us/college-news/101-new-zealand-research-shows-benefit-of-chiropractic-care-during-pregnancy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2647084/

​

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MODALITY SHAMING AND JUDGEMENT TAMING.

28/2/2018

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Albert Einstein – “the more I know, the more I realize how much I don’t know”.
 
This quote stands true to my knowledge on health. The more I learn, the thirstier I get to learn more but also the more I realize how little I actually know.
Don’t get me wrong, I still know my shit (shit is my technical term for health and wellness chiropractic knowledge).
But this knowledge in itself is humbling and important for everyone to know. Health is a complex area that will forever be evolving. 
 
One thing I would like to straighten out is that EVERY health practitioner is trying to HELP. There is no right or wrong when it comes to modality or advice. Every practitioner is trying to help you in the best way they know how.  Often they are trying to help you more than you are helping yourself (mull over that!)
Recently there has been a lot of difference in opinion and vocalisation about what modalities and what advice is a "crock of shit".
 
Yes. There are different views on what health is and how to obtain it, different philosophies, different research. If you look at health concepts and research as a whole, with most aspects you can find as much research supporting something as you opposing it.
I challenge you to regularly challenge your belief systems around what you know. If something comes up that is foreign then investigate, learn, evolve.
 
It is important to remember that most people in the health profession are in it because they want to help, most of the time they will care more about your health than you do.
No one is in competition with each other, everyone is involved to do their best for creating a healthier community.
Uneducated judgement and opinion’s around knowledge shared or modality used is the real "crock of shit".
Every human is SO different; every modality is different, different things work for different humans. It is important to remember to withhold judgement as practitioners and/or patients/clients and/or friends/socially.
 
You are ALWAYS welcome to your own opinion, but ask yourself is your opinion educated? And is voicing your opinion loudly something that is benefiting the community, or is it just benefiting your ego?
Animosity towards professions due to lack of knowledge or prejudice is not healthy for anyone. Let go of the fear around what you don’t know, embrace what you do know and open your mind to learn. Judgement is a waste of your energy.
 
Let’s create a community full of positive supportive humans who lift each other up instead of chopping each other down.  

Albert Einstein – “the more I know, the more I realize how much I don’t know”.

Dr A 

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People say the darndest things

13/2/2018

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In any profession you often hear the same comments regularly. I thought I would share some of the regular comments that have been made this week.
There is about 20 common comments or phrases, but I thought starting with 6 might help you guys understand a bit more about what we do at Live. 

I think it is muscular so you can’t help
While it is true I don’t specifically work with muscle injury, I allow correct communication to that muscle and take load off the area by making sure the joints around it are working well. The danger is becoming pain free while the muscle is healing and you do too much and injure it further (like I superficially told you not to do).

Maybe it will go away
6 months after an injury you are looking at me expecting to be “fixed” in 1 adjustment. That may happen, however it is unlikely when you have had body compensations managing that injury for 6 months.
Also keep in mind what happened for you to have that injury, you were picking up a towel off the floor of the bathroom, something you do everyday and your low back just “went”. There has been a process that has lead to this fatigue for this to happen. If you were in a car accident, that is a different story.
My advice would be to seek help for things that don't feel "quite right" in your body. You do not need to have severe pain before you seek help.
Remember: Health is a state of complete physical, mental and social well-being and not merely the absence of disease of infirmity or PAIN. 

I was scared to see a chiropractor
Really? I would be interested to see how many people are scared of Chiropractor’s, and also interested in how this fear came about?

There are lots of different types of Chiropractic techniques out there. Most Chiropractors practice in a slightly different manner, just like how physio’s and massage therapists can practice differently.
Chiropractor’s study for 5 years full time before they graduate. Over that 5 years they learn A LOT of knowledge about the human body, chiropractic and how to best help people. 
At Live we are very holistic and take a thorough health history so we make sure we have all the information we need while assessing your health and body. We look at your body as a whole and try to figure out the root cause of things. We aim to keep health simple, because over-complicating health is not helpful for anyone. 

Are you using the same pressure as before?
Yes I am. I get asked this multiple times a day and sometimes multiple times in one visit.
Tender areas of the body before an adjustment may feel less tender after an adjustment. This is because we have created ease at that point in the body. I could write a novel about why this happens, but I won’t bore you. Ask me next time I see you.

Do I have to take my clothes off?
With all due respect, please leave your clothes on. You can be adjusted wearing any clothes, although it is easier if you are wearing clothing that allows freedom of movement. Ideal clothing to be adjusted in is active wear. But don't panic if you are wearing your work clothes, we can work around them usually. Just wear comfortable normal clothes.

Do you get adjusted?
Yes. I get adjusted regularly. Not because I am in pain. I get adjusted to keep me functioning to the best of my ability and because my mind and body feels calmer when I do. If I am under higher stress periods then I will get adjusted more frequently. If you would like to know more about what regular maintenance care is about then ask me at your next appointment.
Key point: Lack of pain does not mean optimal function. Pain is the smoke alarm that goes off when the house is burning down. It can be considered as the bodies last attempt at telling you something is not quite right.  

If you have questions about Chiropractic you would like answered send me an email or comment below. 

That's all for now folks, 
Dr A

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CRAMP

22/1/2018

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WHAT IS IT?
Cramp is an involuntary and forcibly contracted muscle that does not relax. So your muscle is contracting strongly and you cannot consciously stop it. Cramp can happen in any muscle in the body.

WHAT CAUSES IT?
Cramp can be caused by a large range of reasons, here are the top 4 I see causing cramp.

1. Inadequate hydration

2. Mineral deficiencies including magnesium, potassium, calcium, sodium (depending on what you read and the human.)

3. Muscle overuse (eg. completeing a marathon without adequate training)

4. Accumulation of all of the above over a period of time.
Example A: not doing quite enough training for a marathon, so cram the last 4 weeks of training (increase load before body is ready).
Not taking on enough water in the weeks leading into the marathon. Remember cells take time to hydrate and you cannot fully hydrate your body by drinking 4L of water the day before an event. You are also training more leading up to the event so should be hydrating well whilst training. 
This example may also be not eating enough of the right food at the right times while training in the weeks before, which leads to an electrolyte imbalance and mineral deficiencies (sweating lots during training with inadequate replenishment). 
BOOM you are 30km into your marathon (42km) and you get severe cramp in one or both of your legs in one or multiple muscles. OUCH. 

​Example B: office worker sits at desk 10 hours a day, rarely gets up to walk around (other than to fetch a coffee), has 5 coffees, no water, skips breakfast, eats takeaways for lunch (because they are fast, easy and convenient), goes home sits on couch while eating dinner watching TV.
BOOM cramp every night in bed keeping them awake. 
 
5. Medical conditions

HOW DO YOU EASE IT?
How you ease your cramp is often a reflection on what is causing your cramp. A health professional (chiropractor even) may be able to guide you with figuring this out, BUT for an acute cramp these things may help.
1. Stop the activity that caused the cramp
2. Stretch affected muscle
3. Massage affected muscle
4. Drink water
5. Drinking some Electrolytes might be a good idea
6. Apply heat on tense muscle (some may argue to use cold)
7. Mineral supplementation may help, however it is best to get advised by a health practitioner which mineral would be best for you. For example some people with sensitive digestive tracts prefer a mineral that can be absorbed via skin, eg. magnesium oil

MORAL OF THE STORY:
If you are suffering from cramp regularly your body is telling you it is lacking something and may be needing extra support.
Talking to a health professional about this is a great idea to get a structured plan to get to the bottom of it. Funnily enough we might be able to help! :)

Hit the email icon below to get in contact with questions.
After you do that you should follow us on the facebook and instagram (hit the icons below).
I promise, it is good stuff, no spam, well hardly any spam

Over and out, 
Dr A 
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WHY YOGA?!

19/11/2017

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I watch eyes glaze over when I mention the word “yoga”.
My favourite response and the one that motivated me enough to write this blog is: “but I am already seeing you, that should be enough”.
You get a thumb’s up AND a high five for getting adjusted by a chiropractor, but what you may not realise is that chiropractic (once into maintenance care) is like taking your car in for a routine service. And yoga is like going to the petrol station. Does your car run without petrol? No. Does your car break more often and become less reliable without regular servicing? Yes.
If we are using our bodies then we need to look after them. I can feel your eyes glazing over already, but let me explain.

FIGHT AND FLIGHT MODE EXPLAINED:
You think you are out hunting food, but you catch a glimpse of a Tiger and realise you are the one being hunted. You leap into action and kill it, run away or get killed. You can imagine the sensation in the mind and body when this is happening. It is the same sensation you get when you have a near miss car accident, or when someone gives you a fright. Your heart races, your senses are heightened and you become wired. This is called fight and flight mode. Did you know the brain actually gets addicted to this sensation? Humans get addicted to this “stress mode” like a Labrador dog is addicted to food. “I’m not stressed, I’m just busy”.

Busy is a new “buzz word” for people feeling like it’s socially acceptable to be in a low level constant state of stress all the time, this becomes your new normal. It might also be the reason that when those roadworks hold you up by 5 minutes on your way to work the WHOLE day turns to s**t. Your body is living close to the line between excessive stress and “normal” stress and is easily tipped over the edge. You can go from “normal busy” to “normal stressed” in a matter of 5 seconds, and it is very difficult to recover and get out of that “normal stressed” mode for the rest of the day.

“I’m not stressed, I’m just busy”.

If you spend too long in fight and flight mode your body cannot repair itself and over time it begins to break down, this displays in many different ways and can range from symptoms like sleepless nights, anxiety, depression, gut issues, body pain, headaches, sickness and many more. These things may be occurring to try and get you to slow down, so remember to listen!

Did you know that by just getting out of fight and flight mode you may actually lose weight? (Now you want to read more!)

HOW YOGA CORRELATES WITH FIGHT AND FLIGHT MODE:
Deep diaphragmatic breathing (breathing using your diaphragm) is actually one of the few conscious ways you can bring your physical body out of fight and flight mode.
​INSERT YOGA.
Yoga uses deep diaphragmatic breathing with gentle movements to release tension from the physical body and mind. The combination of movement and deep breathing means that stress levels in the body DROP meaning you are able to move out of fight and flight mode and into rest and digest mode (the mode you want to spend MOST of your time in). Rest and digest mode allows your body to repair itself, this is necessary because as complex humans we need A LOT of repair work from just living. Over time consistency with yoga, (even once a week) allows your body to become stronger, less tense and your mind to become calm. You actually train your body to lower your own stress levels and carry that with you into life.
There is no process that does not require time (chiropractic principle number 6) so you need to remember that you have not gotten into your current situation by just waking up one morning. It has been a gradual process and one which you may not have been aware of. It also means it takes consistency and time to relearn the calmness which you most likely (hopefully) had as a child.
Training the mind is most likely the biggest hurdle each human comes across. You can make the choice about whether you want to tame it and in doing so tame your physical response to stress, or you can let the “busy” and the “stress” dictate your mind, body and soul.

COMMON MYTHS ABOUT YOGA:
“I’m not flexible enough” – you don’t need to be flexible, get a good yoga teacher who can help you get into postures using different props or techniques.

“I don’t have time” – yes you do

“I’m not stressed” - I call bullshit, you are interested in this blog to read it to the end.

“Yoga is for hippies” – no. yoga is for everyone, don’t judge hippies, or anyone else for that matter. 

“I have an injury which means I can’t do yoga” – does that injury also stop you from sitting on your couch (with terrible posture) in all your spare time?

“I like to sweat for a work out” – yeah I know you do, because sweating in every work out stimulates your cortisol levels further and allows you to feed that addiction like the Labrador dog is addicted to food.
*disclaimer: sweating is good! And regular exercise producing sweat is healthy, but an inability to spend time being calm and doing things like yoga is not healthy.

There is an abundance of great yoga teachers within NZ. 

If you are in the norwest Auckland region and after an instructor I would highly recommend Ella Richardson. Ella has a beautiful soul and an incredible energy, she teaches with the wisdom of the ancients and creates an environment that is safe to explore your own limits. Ella has a home based studio in Coatesville and takes small private classes consisting of 1-3 people at a time in either Iyenga, vinyasa, hatha, yin and a few other Yoga styles (although Iyenga is one of Ella’s favourite yoga styles to teach).


https://www.facebook.com/sunnysideyogawithella/

DISCLAIMER: please remember that while most people can do yoga, if you have any serious medical conditions or injuries please make sure you discuss this with your yoga instructor and or Doctor.

Below on the Left is a photo of what I do in Yoga class. Yes I am stretching in this posture. Yes I am inflexible, I am working on that. I know what you are thinking, those tights are amazing, yest they are, go check out this link for ethically made, fun tights 
https://www.zeenya.co.nz/
Below on the right is what I will be able to do one day with Ella’s guidance. This is Ella showing off her incredible ZEN, STRENGTH, FLEXIBILITY and general awesomeness. 

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    Author

    Hi. My name is Ainslee, I am a chiropractor and passionate about guiding people towards living their best. I love to facilitating people to get people well and stay well.
    This world is rapidly becoming down right crazy, so let's try and keep some stuff like being healthy simple!
    My goal is to enhance as many people's lives as I can in my short time on this blue ball (earth). Lets just take a minute to appreciate that. We live on a blue ball that floats around a massive fire ball (sun), we breathe air and gravity keeps our bodies on the ground.
    It is mind boggling we are even here. So let's not sweat the small stuff.
    I digress.
    Help me, help you, by reading my blogs. 
    I write them for you. 

    Best Health, 
    Dr A 

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