Understanding, Coping, and Thriving
Osteoarthritis is not fun. This month we’re focusing on osteoarthritis of the hip in depth. If that’s not related to your aches and pains, we’re still here to help.
What is Hip Osteoarthritis?
First things first, let’s understand what hip osteoarthritis is. Imagine your hip joint as a well-oiled machine with smooth cartilage cushioning the bones. Hip osteoarthritis happens when that cartilage wears down over time, causing the joint to start reacting. It’s like your once-silky-smooth ride turned into a bumpy roller coaster.
Why Does It Happen?
Well, it’s mostly due to the natural aging process – as we get older, our joints endure wear and tear. But it’s not just age; genetics, injuries, and strain (through lack of movement, obesity or grinding) can also play a role. When the cartilage deteriorates, it can lead to pain, stiffness, and limited mobility.
Now, let’s get into the good stuff – how to deal with hip osteoarthritis and preserve, and even regain, mobility.
Lifestyle Changes for Hip Osteoarthritis:
Mindful Movement: One of the best things you can do is to keep moving. It might sound counterintuitive, but gentle, low-impact exercises like walking, swimming, and Tai Chi can work wonders. They help to strengthen the muscles around your hip, providing extra support and reducing the stress on the joint.
Watch Your Weight: Your hip joints must carry the load, quite literally. Excess weight puts extra pressure on them, which can accelerate the cartilage breakdown. Shedding those extra pounds through a balanced diet and exercise can make a world of difference. That’s easier said than done for most of us we know, but you’re not alone! Reach out for help if you need it.
Ergonomics: Pay attention to your daily activities. Are you sitting or standing for prolonged periods? Try to maintain good posture and consider using assistive devices like a fit-ball for a chair, a stand-up desk, or a cane or a walker – whatever is right for you. These small changes can reduce strain on your hips.
Footwear Matters: Believe it or not, your choice of shoes can impact your hip health. Choose supportive, cushioned shoes that provide stability. This can alleviate some of the pressure on your hip joints when you’re on your feet.
Exercise for Hip Health: We’ve already touched on the importance of exercise, but let’s break it down further. When dealing with hip osteoarthritis, there are three main types of exercise to consider:
- Strengthening Exercises: These focus on building up the muscles around your hip joint. Think leg lifts, squats, and resistance band exercises. Strong muscles provide better support to your hip, making it less likely to ache.
- Flexibility and Range of Motion Exercises: These aim to improve your hip’s mobility. Simple stretches can do wonders, like the butterfly stretch or knee-to-chest stretches. These keep your joints limber and reduce stiffness.
- Aerobic Exercise: Activities like swimming or cycling are fantastic for cardiovascular health and joint flexibility. They’re low-impact, making them easier on your hips while helping you to stay fit.
Nutrition for Hip Health:
Your diet plays a significant role in managing hip osteoarthritis. Here’s what you should consider:
- Anti-Inflammatory Foods: Incorporate foods rich in omega-3 fatty acids, like salmon and walnuts. These have natural anti-inflammatory properties that can help with pain and discomfort.
- Calcium and Vitamin D: Strong bones are essential, so make sure you’re getting enough calcium and vitamin D. Dairy products, leafy greens, and fortified cereals can be your best friends here.
- Stay Hydrated: Water is essential for overall health, including joint lubrication. Make sure you’re drinking enough throughout the day.
Now, let’s talk about how an Osteopath can assist you on your journey to hip health. We are healthcare professionals who focus on the musculoskeletal system, which includes your bones, muscles, and joints.
Manual Therapy: Osteopaths use gentle, hands-on techniques to improve joint mobility and reduce muscle tension around the hip. This can provide relief from pain and enhance your overall mobility.
Personalized Treatment: Every person is unique, and so is their experience with hip osteoarthritis. We will tailor treatments to your specific needs, ensuring a personalized approach to managing your condition.
So, hip osteoarthritis might throw a few bumps in your path, but with the right approach, you can regain control of your life. Remember, it’s about taking small, manageable steps, staying active, maintaining a healthy diet, and seeking the professional care of one of our Osteopaths when needed. By making these changes, you can keep those hips moving
Call us anytime to make an appointment at and we can help with whatever body issue bothers you – not just hip osteoarthritis
Inflammation is your body’s natural response to injury or infection, a crucial part of the healing process. However, when this process becomes chronic, it can lead to a range of health issues, from autoimmune disorders to cardiovascular problems. Understanding the triggers and managing inflammation is key to maintaining optimal health.
It’s crucial to recognize the intimate relationship between inflammation and the immune system. Inflammation is, in essence, a manifestation of the immune system’s intricate dance to protect and heal. When a threat is detected, immune cells release signalling molecules that trigger inflammation, summoning reinforcements to the affected area. A miscommunication or imbalance in this process can lead to chronic inflammation, impacting the immune system’s efficiency. Conversely, a compromised immune system may struggle to regulate inflammation appropriately. It’s a delicate symbiosis, one that underscores the importance of fostering both a robust immune response and a balanced inflammatory state. Through targeted interventions and holistic practices, we aim to harmonize these elements, ensuring your immune system is a vigilant defender without tipping the scales toward persistent inflammation.
Your immune system is a sophisticated network of cells and proteins designed to defend your body against harmful invaders. Nourishing your immune system with a balanced diet, regular exercise, and sufficient sleep lays the foundation for robust immunity. Natural remedies, such as echinacea and elderberry, can provide additional support without compromising your body’s delicate equilibrium.
How to decrease inflammation:
1) Embrace a diet rich in fruits, vegetables, and omega-3 fatty acids. Minimize processed foods, refined sugars, and excessive red meat consumption.
2) You can incorporate turmeric, ginger, and green tea into your routine. These herbs boast powerful anti-inflammatory properties that can complement your body’s natural healing mechanisms.
3) Stress is a known trigger for inflammation as well. Explore mindfulness practices, yoga, or meditation to manage stress levels effectively.
At our clinic, we prioritize personalized care tailored to your unique needs. If you’re experiencing persistent inflammation or immune system challenges, schedule a consultation to discuss a comprehensive wellness plan with our Naturopathic Doctor Matthew Pace. Together, we can address the root causes and embark on a journey towards lasting health.
This month we find ourselves fascinated by quadricep strains and hope to share a little information and advice with you. If that interests you, read on. But if another injury or ache or pain is your priority right now, please give us a call. We are here to help with hamstring strains, bicep strains, triceps strains, calf strains… and even aches and pains that have nothing to do with strains!
So, you’ve strained one of your quadriceps… Firstly, ouch – we know that can be a real pain. But we want to reassure you that with the right knowledge and some help from an Osteopath, you’ll be back on your feet in no time.
What Is It Exactly?
First things first, let’s understand the anatomy. The quadriceps muscle group is a powerhouse located at the front of your thigh. It’s responsible for extending your knee and helping you to kick, jump, and run. Maybe you don’t run like an Olympian, but your body’s movement potential and power is amazing when you start to really consider its mechanics! The quadriceps are so named because there are four of them. You’ve got the Rectus Femoris running down the centre of your thigh, the Vastus Lateralis on the outer side of your thigh, the Vastus Medialis on the inner side of the thigh and the Vastus Intermedius deep between the vastus lateralis and vastus medialis. Sometimes, these muscles can get overstretched or overloaded, leading to those unwelcome strains.
How Bad is It your quadricep strain?
There are three grades of quadriceps muscle strain, and each one brings its own set of challenges:
Grade 1 – The Mild One:
A Grade 1 strain is the least severe of the bunch. It happens when only a small number of muscle fibers get torn. You might feel some mild discomfort and tenderness in the affected area, but it won’t stop you from going about your daily activities. It can be tempting to ignore it and just get on with things, but this might be detrimental to your healing in the long-term. So challenge yourself to take proper care of this injury.
Grade 2 – The Moderate Trouble-Maker:
A Grade 2 strain is a bit more intense. This time, a more significant number of muscle fibers get torn. Ouch! You’ll likely experience pain, swelling, and maybe even some bruising around the thigh. Moving your leg could be tricky, and walking might not be as smooth as it used to be. The challenge here is to care for your leg, but not fall into a poor movement pattern while you work around the injury. This can create more problems throughout the rest of your body – which is the last thing you need!
Grade 3 – The Severe One (Or the Great Escape):
A Grade 3 strain is the big kahuna, and it’s no joke. In this scenario, the muscle suffers a complete rupture. Yep, you heard that right – it tears all the way through! The pain will be intense, and you may even notice a divot or dent in your thigh where the muscle used to be. This one might take you off your feet for a while, and you’ll need some serious TLC to get back on track.
How Did This Happen?
So, how does all this quad strain mayhem happen? Well, it can come about in a variety of ways:
- Overexertion: Pushing yourself too hard during exercise or physical activities, like sprinting or weightlifting, can put a strain on those quads.
- Sudden Movements: Abrupt changes in direction, especially when running or playing sports, can cause the muscle fibers to go “uh-oh!” and decide to take a break.
- Weak Muscles: If your quadriceps muscles are weak or imbalanced compared to other leg muscles, they might not handle the workload and could get strained.
- Lack of Warm-up: Skipping the warm-up routine before getting into the action can leave your muscles unprepared and vulnerable to injury.
- Fatigue: Tired muscles are more prone to strains, so it’s essential to listen to your body and not push it beyond its limits.
Bad luck plays into these things too of course. But it’s a good reminder that warming up, listening to your body, using proper form and cooling down properly are essential.
How Can My Osteopath Help?
Alright, now that we’ve got the lowdown on quadriceps muscle strains and how they happen, let’s talk about what an osteopath can do to lend a helping hand during the healing process.
Osteopaths are like the masters of the musculoskeletal system. They understand how the body works and can work their magic to help you recover from that quad strain:
- Assessment and Diagnosis:
First things first, our Osteopath will give you a thorough evaluation. They’ll ask about your symptoms and examine the affected area. This will help them determine the grade of your strain and tailor a treatment plan just for you.
- Manual Therapy:
Osteopaths are experts in manual therapy techniques, and they’ll use their hands to gently manipulate and mobilize the affected area. This can improve blood flow, reduce muscle tension, and speed up the healing process.
- Rehabilitation Plan:
As you move through the recovery stages, our Osteopath will develop a tailored rehabilitation plan for you. This might include specific exercises and activities to progressively challenge your quads and get them back in top-notch shape.
- Prevention Tips:
To avoid future quad strains, our Osteopath will share some valuable prevention tips. These could include additions to your warm-up routine, muscle-strengthening exercises, guidance on how to pace yourself during physical activities and other lifestyle tips like gait adjustment and postural advice.
Remember, every quad strain is unique, and the healing process can vary from person to person. So, don’t rush it! Listen to your body, follow your Osteopath’s advice, and give those quads the TLC they deserve.
In no time, you’ll be back on your feet, enjoying life to the fullest, and saying goodbye to those quad strain blues. So, take care, be patient, and let us guide you to a full and speedy recovery!
So, you’ve got your first appointment with an osteopath coming up and you’re filled with anticipation and curiosity. Let’s walk you through what to expect before, during, and after your first visit here at BeacHealth.
Before the Appointment:
Before you head to your Osteopath’s clinic, take a moment to gather some essential information. Make sure you have your medical history handy, including any past injuries or conditions you’ve dealt with. Jot down any current symptoms or discomfort you’re experiencing, so you don’t forget to mention anything during your visit.
During this time, you might also want to write down any questions or concerns you have about your health. Your Osteopath is there to help you, so don’t be shy about asking anything that’s on your mind.
It’s best to wear comfortable clothes to the appointment. You’ll probably be asked to move around a bit so we can see how your muscles are working. Restrictive, uncomfortable clothes just get in the way.
During the Appointment:
Expect a warm and friendly atmosphere. Osteopathy is a holistic discipline – we treat the whole person not a muscle in isolation – so we’ll work to put you at ease.
Your Osteopath will start by having a chat with you about your medical history and any specific issues you’re facing. They’ll listen attentively and ask questions to get a comprehensive picture of your health.
Next comes the physical examination. Don’t worry; it won’t be anything invasive or uncomfortable. Your Osteopath will gently assess your body’s mobility, posture, and movement. They might ask you to perform certain movements to better understand how your muscles and joints are doing.
Based on their assessment, your Osteopath will create a personalized treatment plan just for you. They’ll explain their findings and what they believe could be causing your discomfort. Remember, your Osteopath is here to work with you and find the best approach for your unique needs.
If any hands-on treatment is necessary, your Osteopath will explain each step before proceeding. Manual therapy techniques are common in osteopathy, and your Osteopath might use gentle manipulations, stretches, or other techniques to address your specific concerns. Rest assured that it’s non-invasive. If anything hurts let your Osteopath know. Communication is key.
After the Appointment:
Congratulations, you’ve completed your first visit with an Osteopath! Now, let’s talk about what comes next.
After your session, you might experience some immediate relief from your symptoms (and that is just the most amazing feeling for you and for us!). However, keep in mind that healing takes time, and your body might need a bit of adjustment. Don’t be discouraged if you don’t feel 100% right away; gradual progress is normal. It’s even possible that the aches and pains might feel even more pronounced for a day or two while the healing happens.
Your Osteopath might provide you with some helpful advice on how to manage your symptoms at home. This could include exercises, stretches, or lifestyle modifications that will support your recovery. Follow their recommendations diligently to maximize the benefits of your treatment. We cannot stress the importance of this enough. While we love repeat business, we prefer that our patients keep coming back because we’re just that good – not because they keep hurting themselves in the same old ways over and over again!
In some cases, your Osteopath might recommend follow-up appointments to continue monitoring your progress and adjusting the treatment plan as needed. It all depends on the injury/condition/ache – it’s severity and causes. The important thing to know is that we’re here for you to provide ongoing support if it’s needed for long-term healing and well-being.
Remember, open communication with your Osteopath is key. If you have any questions or concerns after your first visit or throughout your treatment journey, don’t hesitate to reach out. They are here to guide you and ensure you feel comfortable every step of the way.
Before, during, and after your first visit with an Osteopath, you can expect a caring and personalized experience. The team at BeacHealth will take the time to listen to your concerns, conduct a thorough examination, and design a treatment plan tailored to your needs. With gentle hands-on techniques and expert guidance, they’ll help you on your journey to improved health and well-being.
So, take a deep breath and call us to book your first appointment and embark on a path of healing and vitality. You’ve got this! We hope you found this informative. If you’re curious about osteopathy, human movement or human anatomy check out other blogs on our web site at www.beachealth.com, or follow us on Instagram at beachintegrated. We should warn you that the occasional osteopathy joke may make its way to our posts! We look forward to seeing you at the clinic.
Yes, it will soon be time for students to head back to school. This transition can be both exciting and challenging for both children and parents. It is important to focus on managing energy and stress while embracing the beauty of autumn. Here are some to tips to support your well-being during this season. It is also important to meet with your Naturopathic Doctor prior to starting any new plans as they will make recommendations geared specifically to your needs.
Nourishing Foods for Energy: Fuelling your body with nutritious foods is essential for maintaining energy levels throughout the day. Incorporate seasonal fruits and vegetables, such as apples, pumpkins, and sweet potatoes, which are rich in vitamins and antioxidants. Don’t forget to include whole grains, lean proteins, and healthy fats in your diet to support sustained energy.
Mindful Stress Management: The return to school can bring on stress and anxiety. Practice mindfulness techniques like deep breathing, meditation, or yoga to help you stay grounded and focused. Taking breaks and spending time in nature can also help reduce stress and improve overall well-being.
Prioritize Sleep: Adequate sleep is crucial for optimal performance and managing stress. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleeping environment is conducive to restful sleep. Aim for seven to nine hours of sleep per night, as this will greatly impact your energy levels during the day.
Stay Hydrated: Proper hydration is often overlooked but plays a significant role in maintaining energy and focus. Carry a reusable water bottle with you and drink throughout the day. Herbal teas and infused water can add variety and extra benefits to your hydration routine.
Immune Support: With the change in weather, the risk of catching a cold or flu increases. Strengthen your immune system by consuming vitamin C-rich foods (such as oranges, bell peppers, and broccoli) and incorporating immune-boosting herbs.
Time Management: Balancing school, extracurricular activities, and personal life can be overwhelming. Develop effective time management strategies to ensure you have time for studying, relaxation, and socializing. Prioritize tasks and avoid overloading your schedule.
Herbal Support for Stress: Certain herbs can help ease stress and promote relaxation. Consider trying adaptogenic herbs (such as ginseng, rosemary, and licorice root), which have been traditionally used to support the body’s response to stress. Always consult with a healthcare professional before starting any new supplements.
Connection and Support: During this busy time, remember to lean on friends, family, or school counsellors for support. Sharing your experiences and feelings can lighten the load and provide valuable insights.
As the season changes and you embark on a new academic journey, take care of your well-being by implementing these tips.
When Your Hands Demand Relief from an Osteopath’s Touch:
This month we’re focussing on Carpal Tunnel Syndrome and what our Osteopaths can do to help.
So, you’re experiencing tingling, numbness, or pain in your hands and wrists. You might be afflicted with that bothersome condition known as carpal tunnel syndrome (CTS). Whether you spend long hours typing away at a keyboard, using power tools, or engaging in repetitive hand movements, CTS can seriously impact your daily life. But fear not! We’ve got the information you need to understand and alleviate your carpal tunnel woes.
Understanding Carpal Tunnel Syndrome
Imagine your wrist as a busy highway, bustling with nerves, tendons, and blood vessels, all passing through a narrow tunnel. This (carpal) tunnel is formed by bones, ligaments, and connective tissue. Within this confined space, the median nerve, responsible for providing sensation and controlling certain muscles in your hand, can become compressed or irritated leading to carpal tunnel syndrome. Now, let’s unravel the science behind the scenes. Brace yourself for some jargon. Here are the key players:
Ligament and Tendon Tales:
Introducing the transverse carpal ligament—the bodyguard of the carpal tunnel. In folks with CTS, this ligament may decide to thicken or lose its stretchiness, becoming a bit of a buzzkill. The narrowing of this tunnel puts pressure on the median nerve, leading to those pesky symptoms.
Nerve Slippin’ and Slidin’:
In a perfectly functioning wrist, the median nerve glides effortlessly within the carpal tunnel. But in CTS, the nerve can get a little stuck due to changes in the surrounding tissues. Think of it like a stuck zipper — annoying, right? This restricted nerve movement only adds fuel to the CTS fire.
Ah, inflammation—the not-so-welcome guest at the CTS party. When things get swollen in an already narrow tunnel, the space inside the tunnel gets even tighter. And you guessed it —more pressure on the median nerve means more discomfort for you.
Why do I have Carpal Tunnel Syndrome?
Here are a few of the usual suspects.
- Repetitive Hand Movements: Engaging in repetitive tasks that involve forceful or prolonged hand movements, such as typing, assembly line work, or playing musical instruments, can increase the risk of developing CTS.
- Wrist Alignment: Certain anatomical factors, such as a naturally smaller carpal tunnel or an altered wrist alignment due to injury or arthritis, can make the median nerve more susceptible to compression.
- Hormonal Changes: Hormonal fluctuations, particularly during pregnancy or menopause, can cause swelling and fluid retention, which may contribute to the development of CTS.
- Medical Conditions: Certain underlying medical conditions like diabetes, rheumatoid arthritis, thyroid disorders, or obesity can increase the likelihood of experiencing carpal tunnel syndrome.
Our Osteopaths will help you get to the bottom of it.
Osteopathy and Carpal Tunnel Syndrome
So now that we understand the condition and its causes a bit better, let’s talk about how we can help you.
Manual Therapy Techniques:
Osteopaths employ a variety of manual therapy techniques to address the underlying causes of carpal tunnel syndrome. They may use gentle manipulations, joint mobilizations, or soft tissue techniques to reduce restrictions in the wrist, hand, forearm, and surrounding areas. By restoring proper alignment and enhancing blood flow, these techniques aim to alleviate pressure on the median nerve and reduce inflammation.
In addition to hands-on treatments, your Osteopath may prescribe specific exercises to strengthen the muscles in your hands, wrists, and forearms, promoting stability and support for the carpal tunnel. Additionally, stretching exercises may be prescribed to improve flexibility and alleviate tension in the surrounding structures. Both the stretches and the strengthening exercises will enhance circulation to the area, which brings its own healing. Your Osteopath will guide you through proper technique and advise on the frequency and duration of the exercises.
Ergonomic and Lifestyle Advice:
To address the root causes of carpal tunnel syndrome, the Osteopaths at our clinic will also provide valuable guidance on ergonomic modifications and lifestyle adjustments. They may recommend optimizing your work or home environment by using ergonomic keyboards, wrist supports and proper chair and desk height. They might recommend modifications to the tools you use. These adjustments will help prevent future flare-ups, so we hope you make them permanent even after symptoms subside.
Your hands are incredible instruments, capable of so much, so don’t let carpal tunnel syndrome hold you back. We’ll work with you to get you feeling and moving better.
Diabetes is a chronic condition that affects millions of people worldwide. As Chiropodists, we want to emphasize the significant impact diabetes can have on your feet and the importance of proactive foot care to prevent complications.
Here are some key points to consider:
- Diabetes and Foot Complications: Diabetes can lead to nerve damage (neuropathy) and reduced blood flow (peripheral vascular disease) in the feet. This combination puts individuals at a higher risk of developing foot complications, such as foot ulcers, infections, and even amputation if not addressed promptly.
- Daily Foot Care Routine: Establishing a daily foot care routine is crucial for individuals with diabetes. We recommend washing your feet with warm water and mild soap, drying them thoroughly (especially between the toes), and moisturizing to prevent dryness and cracking. Remember to inspect your feet regularly for any signs of redness, swelling, cuts, or sores.
- Proper Footwear: Investing in appropriate footwear is essential for diabetic foot care. Choose shoes that provide ample support, have a wide toe box, and are made of breathable materials. Avoid high heels, tight shoes, and open-toed sandals that can increase the risk of foot problems. Custom-made orthotics can also play a vital role in ensuring proper foot alignment and reducing pressure points.
- Regular Professional Check-ups: Regular visits to your Chiropodist are crucial for individuals with diabetes. We can perform comprehensive foot assessments, including checking your foot sensation, circulation, and identifying any potential risk factors. Our expertise allows us to detect problems early on and provide necessary interventions to prevent complications.
- Prevention is Key: Prevention is the cornerstone of diabetic foot care. Along with maintaining healthy blood sugar levels, it’s vital to quit smoking, manage blood pressure, and adopt a balanced diet. Engaging in regular physical activity promotes circulation and helps control diabetes, ultimately benefiting your overall foot health.
Our Chiropodist Lada Milos Lee is here to assist in your care.
Venous insufficiency is a medical condition that occurs when the veins in the legs are unable to effectively transport blood back to the heart. Normally, veins have one-way valves that help prevent the backward flow of blood. However, when these valves become weakened or damaged, blood can pool in the veins, leading to venous insufficiency.
There are several factors that can contribute to the development of venous insufficiency. The most common cause is chronic venous hypertension, which occurs when the pressure within the veins increases due to prolonged standing or sitting, obesity, pregnancy, or a sedentary lifestyle. Other factors that can increase the risk of venous insufficiency include a family history of the condition, aging, hormonal changes, and a history of blood clots.
The symptoms of venous insufficiency can vary in severity, ranging from mild discomfort to significant impairment in daily activities. Some of the common signs include aching or heaviness in the legs, swelling (edema), cramping, itching, and the development of varicose veins. In advanced cases, skin changes may occur, such as skin discolouration, thickening, and the formation of venous ulcers.
To diagnose venous insufficiency, healthcare professionals may perform a physical examination, review the patient’s medical history, and order additional tests such as doppler ultrasound, which uses sound waves to visualize the blood flow in the veins. It’s important to seek medical attention if you suspect you may have venous insufficiency. Prompt diagnosis and treatment can help alleviate symptoms, prevent complications, and improve your quality of life.
Conventional treatment options may include compression stockings, lifestyle modifications, medications to manage symptoms, and in some cases, minimally invasive procedures or surgery to repair or remove damaged veins.
Incorporating naturopathic care, as a complementary approach, may provide additional support in managing venous insufficiency. By combining conventional medical interventions with naturopathic treatments, individuals may have a more comprehensive and holistic approach to their overall well-being.
Here are some commonly recommended naturopathic interventions:
- Herbal Remedies: Certain herbs, such as horse chestnut, butcher’s broom, and gotu kola, have been traditionally used to support vein health and alleviate symptoms associated with venous insufficiency. These herbs may help reduce swelling, improve blood flow, and strengthen blood vessel walls.
- Nutritional Support: A well-balanced diet rich in nutrients, particularly those with anti-inflammatory and antioxidant properties, can aid in managing venous insufficiency symptoms. Foods such as berries, leafy greens, fatty fish, and citrus fruits may help reduce inflammation and support vascular health.
- Lifestyle Modifications: Adopting certain lifestyle habits can also contribute to the management of venous insufficiency. Regular exercise, especially activities that promote leg movement and strengthen calf muscles, can enhance blood circulation. Additionally, maintaining a healthy weight, avoiding prolonged periods of sitting or standing, and elevating the legs when possible can provide relief and prevent worsening of symptoms
Aesthetic treatment is also offered at Beachealth, we use IPL (intense pulse light) to reduce the appearance of small visible spider veins.
If you suspect you have venous insufficiency book an appointment with our Naturopathic Doctor Matthew Pace to get a personalized plan.
The diaphragm is a dome-shaped muscle that separates the thoracic cavity from the abdominal cavity. It plays a crucial role in respiration (the main breathing muscle) and also has an impact on the health of the surrounding structures. Osteopaths view the diaphragm as a vital part of the body’s structure and function, and believe that it can contribute to a variety of health issues when not functioning properly.
From an osteopathic perspective, the diaphragm is viewed as a key player in the body’s structural alignment. It attaches to the lower ribs, sternum, and lumbar vertebrae, and its contraction helps to create negative pressure in the thoracic cavity, allowing air to be drawn into the lungs. Additionally, the diaphragm is intimately connected to the spine, pelvis, and surrounding fascia, which means that any dysfunction in these areas can impact the functioning of the diaphragm.
One common issue that osteopaths see in relation to the diaphragm is dysfunction in the form of restriction or tightness. This can occur due to a variety of factors, such as poor posture, trauma, or chronic stress. When the diaphragm is restricted, it can impede its ability to move freely during breathing, leading to shallow breathing patterns (upper rib breathing) and decreased oxygenation of the body’s tissues. This, in turn, can contribute to a host of health issues such as fatigue, headaches, neck and shoulder tension, and digestive problems.
The diaphragm is intimately connected to the digestive system. When the diaphragm is restricted, it can impede the proper functioning of the digestive organs, leading to issues such as bloating, constipation, and acid reflux. Similarly, the diaphragm plays a role in the body’s ability to eliminate toxins through the lymphatic system. It basically acts like a large pump for the body and dysfunction in the diaphragm can impede lymphatic flow, leading to a buildup of toxins and a compromised immune system.
Osteopaths also recognize that the diaphragm can be impacted by issues in the surrounding structures. For example, tightness in the muscles of the back or pelvis can lead to a pull on the diaphragm, causing it to become restricted. Similarly, restriction in the fascia of the abdomen can impact the diaphragm’s ability to move freely during breathing. Osteopaths use a variety of techniques, including soft tissue manipulation, stretching, and joint mobilization, to help restore proper function to the diaphragm and surrounding structures.
Overall, the diaphragm plays a critical role in the body’s overall health and functioning. Osteopaths recognize the importance of this muscle and its impact on the surrounding structures. By addressing dysfunction in the diaphragm and surrounding areas, osteopaths can help to restore proper function and promote optimal health throughout the body. If you are experiencing any symptoms related to the diaphragm or breathing, consider consulting with an osteopath today for an evaluation and appropriate treatment plan.
Written by: Daniel Stasiuk
Christmas foods have a bit of a bad wrap! (Please forgive the pun.) Too many mince pies, mulled wine (and all the other drinks), servings from the cheese platter and candy canes leave many of us stuffed, sluggish and soooooo not looking forward to dieting in January. But many traditional Christmas foods are incredibly nutritious. We invite you to fill up on these superfoods this year and enjoy the less healthy treats in moderation.
- Turkey is a feel-good superfood. It’s high in protein, vitamins B6 and B12, potassium and zinc. Remove the skin and it’s low in fat too. And it’s a serotonin booster (the feel-good hormone) because it’s high in the amino acid tryptophan. (Just go easy on the gravy!)
- Smoked Salmon is a fantastic source of protein, Omega-3s and Vitamin D. It’s also high in (good) fat and salt, but it’s a healthy enough indulgence on Christmas Day.
- Prawns/ Shrimp are low in fat and high in copper, zinc, and selenium (important for healthy hair and nails.) Maybe blend up your own healthy dipping source with low-fat natural yoghurt, lime, and coriander to maximise the goodness.
Every nut has a slightly different nutritional profile, but between them, a handful of nuts bring a host of vitamins, fibre, and good fats. Admittedly, roasted and salted, or candied, they become more of a treat and less of a superfood. Why not add them to stuffing, sprinkle over salads or roast your own gently to control the process?
You might think you don’t like Brussel Sprouts, but that’s probably because you haven’t had them blanched and then lightly fried (in a healthy oil) with sage and chestnuts. The good news is that this cooking method leaves them tasting much better than the overly boiled sprouts you might have tried before, but also preserves their high Vitamin C content. They’re also high in fibre, folic acid, and potassium.
Carrots and Roasted Parsnip round out the traditional Christmas meal, bringing yet more fibre, folic acid, Vitamin C, and manganese to the table. If a cooler meal is more your thing Superfood salads incorporating Figs and Cranberries could stand in for the vegetables. (Check out the Mason Jar salad technique for preparation ahead of time.)
Desserts and treats featuring Cinnamon and Nutmeg will be packed with minerals including potassium, calcium, iron, copper, zinc, phosphorus, manganese and thiamin. And Dried Fruits while calorific still count towards your five a day. (Maybe replace the sugar for monk fruit or another natural sweetener if you’re baking yourself so as not to undo all the good the fruit and spices are doing.)
Add a Clementine to the Christmas stockings and you have a super-food packed traditional Christmas menu.
We wish you a very happy, healthy Christmas!
Matthews, L. (2015). Twelve Days of Christmas Super Food. [Online] Available at https://www.jamieoliver.com/features/christmas-super-foods. Accessed on 20/10/2022.
BBC Good Food. (n.d.) Brussel sprouts with chestnuts & sage recipe. [Online] Available at https://www.bbcgoodfood.com/recipes/brussels-sprouts-chestnuts-sage. Accessed on 20/10/2022.