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 

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

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 

Dr Ainslee was lucky enough to be interviewed by Kim at snugbags on Chirorpactic and babies. Check out the interview in the link below! 
For more information contact Live on 0274246770 or livechiro@gmail.com

​www.snugbags.com/blog/chiropractic-for-babies

The drive behind writing the blog is YOU. Because I often hear people say they LOVED the Dr Libby talk, but felt overwhelmed with information. While you get motivated and implement all of her points after you hear her speak, Saturday night rolls around, and the new habits die hard. Which leaves you feeling guilty and thinking about how you will get “back on the wagon” on Monday. By Monday you have forgotten the key points and keep rumbling around in your old habits. And so the cycle continues.

Below I have outlined some of the key topics Dr Libby spoke about in her current tour “what am I supposed to eat”. I am not a nutritionist; I am a holistic chiropractor who is focused on getting humans well and keeping them well. My aim is to empower YOU to have the confidence that food is neither good nor bad, but nutritious and not nutritious. This blog will not prescribe or diagnose anything.

Remember health is a multifaceted domain that unfortunately gets lost and forgotten about until sickness comes along. My mission is to empower and educate as many humans as possible. Allowing humans to have the knowledge and tools to be proactive, rather than reactive with health.

If you are reading this and you still have an opportunity to hear her speak book it now, she communicates incredibly: here is the link https://www.drlibby.com/event/food-frustrations/
​
Here are some key points I loved from Dr Libby’s talk:

• Think of your body as an “earth suit”, the better you look after this suit the more enabled you are to enjoy good health and get the most out of life.
• NZ is the 3rd most obese population in the world (I did not love hearing this point, but it is worth reminding everyone of).
• Food is not healthy, humans are healthy. Food is nutritious or it is not nutritious.
• What you do every day impacts your health more than what you do now and again. You know this already!
• Don’t beat yourself up for choosing to eat chocolate and having a glass of wine when you are celebrating a friend’s birthday.

SUGAR.
It is not the devil. It is needed for functions in our brain, red blood cells and parts of the kidneys. But you most likely are getting enough natural sugars from whole foods you are already eating. What you probably are not aware of is that most processed foods contain A LOT of sugar and other nasties.
Sugar cane is refined 14 times before it gets onto your plate. Think about that. How natural is something that has been refined 14 times?
How does our body break something down that genetically it does not recognise? Remember in the game of life sugar is new to us. Processed foods need sugar and all sorts of other agents in them, but why?

To improve shelf life, and how do they improve shelf life?

By decreasing bacterial growth that would break food down naturally if you left it in the fridge too long.

SO do you think processed food helps us with our natural bacterial balance? Our tummy has 2-3kg of natural bacteria to help us break down food. You put two and two together, let’s be logical about it. Eating excessive amounts of processed food may be damaging our gut health.

GENETICS
Your genetics make up who you are and if you happen to be of Irish decent your ancestors used to eat A LOT of potatoes. Until the potato famine. At which point they switched to growing and eating grains in much larger quantities than ever before.
Studies are suggesting that people with this heritage have higher incidences of gut related disorders like celiac disease.
Other parts of the world have quirky genetic traits like this too. If particular foods don’t make you feel good after eating them, LISTEN to your body.

LISTEN TO YOUR BODY + IMPROVE YOUR NUTRIENT INTAKE
What food makes you feel good? What food makes you feel bloated or get other symptoms like reflux? When we consume too much sugar we shut off our ability to be able to listen to our body because our brains addictive desire for sugar takes over our natural instincts. Food for thought.

3 meals + 2 snacks a day mean 35 opportunites to nourish your body. If you eat 7 whole food meals a week and you improve 1 meal a week for 2 months you literally DOUBLE the nutrients you are feeding yourself. That sounds easy and achievable. Great logical thinking Dr Libby.

FADS + BLOGGERS:
Diet fads come and go, bottom line is you need to do what works for your body, so learn to get in tune and see what works for you!
Bloggers – Usually bloggers are people writing information to share with people based on their own experiences. It is nice to read and support blogs (thanks for reading guys). Just be mindful that some bloggers have larger opinions than they do medical education or clinical experience. Just because the coolest blogger rates the latest fad does not mean this is the right for you. How do you know what’s right for you? Listen to your body, and if you can’t hear it. Learn to listen and get some professional help from a registered nutritionist who specialises in real food.

FAT + PROTEIN
These things are naturally occurring in nature because we need them in our lives, enjoy them in their natural form.

WAGON
Guys, there is no wagon, there is just life. The idea of getting on the wagon allows you to “fall off the wagon” which may not be healthy for your mindset. Ponder that.

EAT LOCAL + SPRAY FREE ORGANIC
Eating local supports your local growers. We want them to keep growing nutritious food for us in nutrient dense soil! Locally grown food usually has less plastic wrapping (save the environment), less chemicals on it to improve its shelf life (and therefore less chemicals to harm your gut) and less miles spent on fuel (carbon footprint decreased = winning). 
If you can’t eat organic then fill up the sink and soak veges in 3 parts water and 1 part vinegar to break down sprays. FYI: This only breaks down some toxins.

WRAPPING IT UP
I hope this has helped break it down for you. Food is simple if you keep it natural and simple. We need to remember to be logical about food. Let’s not be so rigid we cannot go out for dinner with friends. But let’s not be naïve and think that our earth suits are getting the nutrient’s they need to sustain us from eating processed foods daily.
Bottom line is you need vitamins, minerals, fats, proteins, carbs and natural sugars to survive. Our bodies are clever. You can nourish or ignore these needs. Over time you will notice the effect it has on your earth suit. The choice is yours (said like captain planet).   

This information was designed by Dr Libby for those people who were getting confused about what to eat on a day to day basis. Hopefully it gives you some confidence to choose right for you. But if you still have requirements or a question regarding specific information or symptoms then a Registered Degree Qualified Nutritionist is a great place go. Here are some of my favourite recommendations for AWESOME degree qualified Holistic REAL whole food Nutritionists:

Chantal Cuthers Nutrionist:
Brilliant at what she does and specialises in woman’s hormones. What a hero for wanting to help us complicated ladies!)
​http://www.thefitfoodie.co.nz/

Kirsten Beynon Nutrtionist:
Amazing at what she does and specialises in supporting medical conditions and medications. Kirsten’s background in medical research means she is well versed in the nitty gritty parts of complicated medical conditions.
https://kirstenbeynon.co.nz/
 
I LOVE recipe books, and below is a photo of my current favourites. I would say every 2 weeks I make at least 1 recipe out of every one of these books, the rest of the time I free-ball and improvise. I must be honest, while I love to cook, it needs to be simple and easy and not have a MILLION ingredients. If you feel the same, then the petite kitchen and Chantal Cuthers cook books are a great place to start, you can grow your collection and inspiration from there.  It goes without saying that Dr Libby cook books could go in this photo too, but I currently don’t have any in the house as they are all leant out (and I can’t quite remember who to…)

Now, human, get your diary out and schedule a reminder to re-read this in 4 weeks. Someone has to hold you accountable, and that someone is YOU.

Hop to it.
 
With love,
Dr A xo