I often talk about sleep in practice. You may be sick of me asking you about it. This blog explains WHY I ask about your sleep and WHY it is important!

The body is reliant on sleep to repair the "learning" and/or damage  from the day's activities. The video posted below is a pretty "kick ass" summary of why I always ask about sleep. Watch it.  
Sleep allows us to be the superhero's we are throughout the day.
I know it is not always possible to get enough sleep when you have a new born or young children, but this post is to remind you how important sleep it. If you can grab the odd hour here and there, Take it. Your mind and body will thank you for it and the washing can wait! Especially if you are a mumma healing from giving birth!

Here are a few quick tips to help you out, test out what works best for you!

HAVE A SLEEP ROUTINE 
This involves a pattern of behaviors that prepare the mind and body to do to sleep. This routine DOES NOT involve technology time. It can involve all or some of the points below though. 

DITCH TECHNOLOGY
You already know this, and you have heard it time and time again. WHY?! Technology such as cell phones emit something called "blue light". This interferes with the natural hormonal cycles in our brain. These hormones are important in allowing us to go to sleep and they reverse to wake us up when the sun comes up.
Ever wondered why when you go camping you are tired and ready for bed by 8pm and wake up when the sun gets up?

CUT THE CAFFEINE
NO! Not the dinosaur daddy. I know this is what your all thinking about me saying cut the caffeine "NO! Not the coffee Ainslee". There are benefits in caffeine (I can hear you breathing a sigh of relief) but let's be real about this. Don't have caffeine after mid day, or at the latest 2pm. Most likely you be feeling like you need it to get through the last of the afternoon, so you sneak one in about 3:30pm and it sees you through until 5pm. Then bedtime rolls around and while you are tired, you are also WIRED from the remaining caffeine hanging out in your system. You get the picture. 

LAVENDER ESSENTIAL OIL
It smells nice. The end. No, that's not the only reason, it actually has benefits for calming our physical body and our mind. and helping us drift off to sleep.  

DECLUTTER YOUR MIND
Write a list of the stuff you didn't finish today or need to do tomorrow so your brain can switch off. 
Meditate or do headspace, I RATE HEADSPACE, it is worth your time (hit the button below to find out more). Headspaceis 10 minutes of guided meditation daily and it is the BEES KNEES. Did I mention they also have special meditation packages for things like managing chronic pain (that is another blog for another day!) 

DECLUTTER YOUR EMOTIONS
A wise person in my life once told me "never go to bed angry". Have you tried it? It is not that conducive for getting a good night's sleep. Make sure you air out (ear out?) any emotions you need to before the bed time routine starts. 

DECLUTER YOUR BODY
There are a few choices for this one:
-Pre bed yoga session (doesn't need to be long).
-Epsom salts warm bath before bed (I make some pretty kick ass bath soaks myself, if you are after some then email me for more information, link below).
Warm epsom bath soaks with a few other goodies in there allow the body to detox and also provide time to be still! Humans need to be reminded to be still sometimes.
This is a brilliant time to mention the benefits of magnesium for our sleep, if you are high stress or not getting enough magnesium through your diet then absorbing magnesium (Epsom salts) through the skin or adding extra magnesium into your diet can be a great idea. 

DEEP DIAPHRAGMATIC BREATHING
Deep diaphragmatic breathing is one of the only conscious links we have to calm the subconscious brain out of fight and flight and into rest and digest and/or sleep mode. 
Don't know how to breathe with your diaphragm? Ask me or your wellness practitioner at your next appointment. You don't have a wellness practitioner? I am sorry to hear that, I would like to encourage people to be proactive rather than reactive with our health. But ultimately the choice is yours.

GET ADJUSTED
I have to point out I may be biased on this point, and cannot comment further on whether Chiropractic will or will not help with sleep (rules are rules).  

GET ENOUGH SLEEP BUT STRUGGLE TO GET UP IN THE MORNING?
You could try out one of those nifty alarm clocks that reproduces the sun rising which means the hormones in your brain start to kick in (or out) and you wake up "naturally" at the time you set your alarm to and BOUNCE out of bed. 
Disclaimer: you may not bounce out of bed, but after using it over a period of time may find it slightly easier to get up. 

SHAKTI MAT
These are acupressure mats. They have a whole heap of tiny points on them that access acupressure points on the part of your body you apply it to. It is along the same lines as the "bed of nails" type situation from years ago (are they still doing that in some parts of the world?)
I personally find mine relaxing and enjoy time spent on it, please remember this is my opinion, everyone is different. I usually combine time spent on the mat with deep diaphragmatic breathing and/or meditation. 

I could actually list a few more points, but I figure the blog will be so long you won't read all of it anyway. So I will save those points for another rainy day. 

I hope you enjoyed that and can put into practice some tips to help you get the best quality sleep you can. Let me know how you get on!

Until next time, 
Best health, 
Dr A xo

Recently I tried a float. Some of you may be aware of the concept while others will have no idea what I am talking about. A “float” is when you float in a pool of warm water with a high concentration of Epsom salt. This allows you to float like you are in the red sea. I know, cool right?!
It seems like an odd concept and while it is relatively new to the NZ population the concept of floating and the healing benefits that come with it date back as far as cleopatra’s time in ancient manuscripts (so I am told). Absorbing magnesium through the skin is healing for many aspects of the human body and is great for those people who struggle with absorbing magnesium orally. (See information on magnesium at the bottom of this post). The concept of being weightless and still for an hour at a time is also something that appeals to people in today’s society while many people battle to find "zen" balance throughout everyday demands.

So what do I have to report?

How did I find it?  
I loved it.

Will I float again? 
Yes.

What if I am claustrophobic? 
Let me put some of your minds at ease. I am mildly claustrophobic, I had no issue with this in the pod, it feels spacious and safe when floating. I was apprehensive as some people had explained it as a sensory deprivation chamber, that is incorrect (IMO). I chose to use ear plugs so I didn’t get salt in my ears but I could still listen to the calming music that was playing in the background. There is also a light in the pod which you can choose to leave on or turn off. So plenty of sensory feedback going on.

How do you know if floating is for you?
Personally I think it would be suited for everyone, it is about calming the entire nervous system and down regulating your fight and fight response. This enhances your parasympathetic nervous system (rest and digest). Who wouldn’t want some of that?!
The parasympathetic nervous system is designed to conserve energy which means it slow’s the heart rate, increases intestinal and gland activity and relaxes muscles in the gastrointestinal tract.
When you come to understand what functions happen in parasympathetic (rest and digest) mode it becomes easy to understand that conservation of energy, rebuilding energy stores and healing tissues are imperative for life.
Rest and digest mode is designed to allow the body to restore and regenerate itself, meaning you can live life to the max.
There is a common theme in today’s lifestyle’s that suggests as humans we don’t allow ourselves to have enough of rest and digest mode. Over a period of time this wears us down, but our bodies are smart, it happens slowly and progressively and we don’t really realise how we have get ourselves into a burnt out, sick or tired state.
One of my favourite principles in chiropractic is: “there is no process that does not require time”. Are you getting my point? Too much fight and flight for prolonged periods of time has an effect on our bodies by breaking our systems down slowly.
                  
It has been said that floating can help decrease depression, addictions or withdrawal symptoms, headaches, low immune function, burnout, chronic fatigue or low energy, jet lag, brain fog, chronic pain and muscle tension and difficulty sleeping. But even if you don’t suffer from any of these symptoms a float could be a great way to make sure you are able to regulate your parasympathetic (rest and digest) system optimally.

Summary
I would highly recommend Black Lotus Float Studio in Riverhead and I cannot wait to float again! Jodie the owner/operator has a wonderful warming presence and an energy that calms all and puts your mind at ease. The studio is also incredible and well thought out with plenty of space making you feel like you are at a luxury get away. Let’s get our sympathetic (fight and flight) nervous system’s at ease!

Enjoy!
Dr A ox

Magnesium
Magnesium is a key mineral in our bodily functions, we need it for A LOT of processes. I will cut to the chase rather than boring you with a list. Extended periods of time in fight and flight mean an increased use and need of magnesium in the body. Are you getting enough magnesium? Studies indicate that magnesium helps with decreasing muscle cramps, better sleep, calmer body and mind, decreasing stress and many many more functions!  

This week I was honored to be asked by a radiant 5 year old why I liked being a chiropractor. I had to ponder my response for a few seconds and replied with“I like being a chiropractor because I like enabling humans to be more resilient to stress”. She nodded in agreement, even though I am sure she did not know what resilience or enabling meant. Then I asked her why she liked chiropractic care, her response blew me away. “Because it helps me stay healthy”.
Sometimes as we grow older its easy to take things for granted. This 5 year is working so innately that she knows what is chiropractic is, without being told. As we grow older it is easy to become less in touch with our innate knowledge and become more in touch with our learned knowledge. However isn’t it interesting how it shifts our perception and enables us to miss out on some simple facts in life? Is it not important that we are still able to listen to our innate brain as well?
I am going to be honest, a lot of people are driven to see Chiropractors because of pain, but once the pain shifts they become aware it's about more than pain.
​Chiropractic is about allowing your body to function as it is meant to. It is freeing your body in movement and taking pressure off the nervous system. This may mean you can work out harder and your recovery time is shorter. Or it may mean you have a slightly longer fuse when reasoning with a difficult 2 year old. Or it may mean that your immune system copes better in the flu season. Or it may mean that you sleep better. 
Long story short, chiropractic enables the human body to be more resilient to stress, and in the grand scheme of life, isn’t that what we want? To cope well with stress and be adaptable in life?
How adaptable are you in life?
Food for thought, Ill leave you to ponder over that!
Best Health,
Dr A xx (Chiro)

A million things to do? Weight of the world on your shoulders? Stressed?

It is easy to get caught up in the hustle and bustle of day to day life and work. Before you know it you haven’t seen friends in months, there is no food in the house, you are tired but you don’t sleep well and you haven’t managed to get to the gym for 3 weeks. Sound familiar?
Let’s start with some rough dates:

1. In 1851 James King invented the first drum washing machine
2. It wasn’t until the late 1920’s that electric ovens became available in household’s
3. In the 1950’s dishwashers became a more regular house hold appliance
4. In 1990 internet became a “thing”
5. The first text was sent in 1992
6. Email was established around 1993
7. In 1999 the nokia3210 was invented

*Disclaimer: some of the above facts may have slightly differing dates according to different sources.
 
My point is, with the invention of all of these things, one would assume that we would have more time in our day right?
We literally do not have to find the nearest watering hole and stand over it for a day scrubbing and ringing out clothes by hand any more. 

So now you feel thankful for your washing machine and your first world life, let’s put into action some of these simple tips for keeping life awesome and less "busy":

1. Say NO, it is an art. One you need to learn how to do well.
2. Prioritise a meeting with yourself as much as you prioritise a work meeting.
3. Schedule down time for yourself (see #2 about not cancelling on yourself).
4. Spend more time with loved ones and less time with competitive or negative influences.
5. Step back from your life and evaluate it positively every week (negatives are none existent, look for silver linings).
6. Set goals and write achievable action plans on how to get there.
7. Have technology free time every day.

And remember, life is as busy as you make it.
Some people find that idea hard to swallow. It puts ownership back on you and implies you are in control of your life. But it is true. You run your life. Own it. Live it.
 
Dr A xx

It is coming to the end of January and people are starting to get back into the swing of things for the new year.
Holiday time for most is becoming a distant memory and the kids are nearly back to school, meaning the daily grind is well and truly underway. 
A new year means new beginnings right!?
But often these new beginnings are all or nothing attempts to change one's life. By the end of February people are burnt out and tired and fall back into old less healthy lifestyles.
So today we are going to discuss ideas to help you kick start your year and improve your health. 
Firstly we need to keep in mind it takes 28 days to form a habit, or so they say. Remember when we make changes they need to be achievable for 28 days. According to this theory in 28 days you have created a habit which you can then sustain easily. Simple right?

1. Plan and prepare meals. 
It is as simple as planning. Plan your meals in advance and prepare any food you can in the weekend. Guys, this actually only takes at maximum an hour to do, once you get good at it you can plan and prep in 30min. That 30min on a sunday afternoon saves hours during the week. Stop with the excuses, and as Nike says "just do it". For 28days.  Create a habit. Save yourself time and stress through the week and decrease your maccy D's drive through runs on the way home. 

2. Get moving
Movement is life. Get amongst it. Movement helps us release happy hormones called endorphins which are awesome. Hate the gym? Get walking. Hate walking? Go to Jump classes (this awesome new fitness fad where you jump around on trampolines, cool right?)
You can make excuses all day long but your body lives to move, and by not moving you are doing yourself an injustice. 
Find a movement buddy, have more sex (always practice safe sex), join a tramping club, play lawn bowls, just find something that works for you.
Everyone is different. 

3. Get enough sleep
Adequate sleep is awesome, it helps regulate just about every function in your body. I could talk about this for days. But long story short. Sleep is needed, so get what your body requires DAILY or should I say "nightly"?. 
Just remember some people need 9 hours a night and some people need 7 hours, find what works for you, and be aware that your need for sleep may increase or decrease with corresponding stress levels.  

4. Make changes one at a time. 
Take your pick of what you would like to change in your life.
Oh you want to change everything all at once? Go for gold if you can sustain it. Otherwise change one thing at a time and roll with it for 28 days (create a good habit). Then move onto the next thing. 
Professional athletes are always refining their training, recovery and food to enhance their performance, we can do that with our life too. Take parts you don't like and overhaul them. In knowing you can create change in your life people often feel more fulfilled and therefore are more likely to make healthy choices. Double Winning.  

5. Drink more water. 
Did you nearly stop reading because you are so SICK of hearing people say this? It has been proven numerous times in numerous studies that drinking more water will help you feel and function better. 
If you are drinking less than 2L of water a day then you just found your first 28 day challenge (see number 4 health hack point). 
Just suck it up and drink more water, literally. 

So at the end of the day what do all these things have in common?
They are all REDUCING STRESS in your life.
Planning meals allows less stress about what you are going to eat when you get home from work. It also takes away the "I didn't have time to pack a lunch" because you already planned and prepped your lunches for the week. 
Moving allows our body to be stimulated which decreases the physical stress of postural changes from sitting at a desk all day.
Getting enough sleep means that you are likely to feel recharged and less likely to bite your colleague's head off (we all know how awkward that is).
Making changes one at a time reminds you that you are in control of your life and capable of creating any change you wish. 
Drinking more water means you go to the toilet more, which means less work, more toilet breaks and therefore more time moving (winning!). No but actually drinking more water has greater benefits than that. 

So what is the major take home "Health Hack" for 2016?
DECREASE YOUR STRESS. Period. WHY? 

Because you are awesome and you are worth it. Say that again with me. You are awesome and you are worth it.
2016 is YOUR year.
​Own it. 

Hugs, 
Dr Ainslee (chiroprator and wellness extraordinaire)