Osteopathic Works

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10 Foods we should eat more often!

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  1. LIVER (Chicken)

Chicken livers are high in protein and a rich store of folate, which is important for fertility and helps prevent certain birth defects. Livers are also loaded with iron to give you energy and a treasure trove of certain B vitamins, most notably B12. This nutritional profile makes them a good choice for anyone prone to anaemia. Chicken livers are also one of the top sources of vitamin A, which helps eye health.

  1. BRAZIL NUTS

A good source of protein, copper, niacin, magnesium, fibre, vitamin E, and a great source of selenium (antioxidant)

  1. BLACK STRAP MOLLASSES

Eating just a couple of tablespoons of blackstrap molasses gives you more than twice the potassium of a banana, more calcium then a cup of raw spinach, and almost 100mg of magnesium

  1. OYSTERS

A great source of zinc and iron, which have been linked to optimising the brain’s ability to stay focused and remember information

  1. SMALL OILY FISH (Sardines, anchovies, mackerel etc)

Deep-sea cold fish have been found to contain the highest doses of omega 3 fat, the type of fat associated with reduced inflammation in the body. They are also a good source of Calcium, micronutrients and fermenting goodness.

  1. MUSSELS

A rich source of omega-3 fatty acids, selenium, iodine and manganese

  1. FERMENTED FOODS

Good bacteria: yoghurt, kefir, sauerkraut, pickles

Yogurt, for example, is a great source of bone-building calcium and beneficial bacteria, known as probiotics. This helps keep down the growth of harmful bacteria in your gut. Eating more yogurt could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.

  1. EXTRA VIRGIN OLIVE OIL

The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its monosaturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol build up.

  1. BLUEBERRIES

The antioxidant plant pigments that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss

  1. SEA VEGETABLES

Iodine – Add kombu/seaweed to broth/stock

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Sitting Vs Standing

 

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Shall we sit or stand?

Research over many years has shown the negative effects sitting for too long has on our bodies. Many people have experienced the pain in their neck, upper back or ribs as well as headaches as a result of sitting for too long. We as Osteopaths see patients commonly with these conditions. But it’s not only these body aches that are cause for concern when sitting for too long. Heart disease and vascular health as well as diabetes are realistic problems that can arise from inactivity caused by sitting for too long.

But it’s important to note prolonged standing can also have adverse health effects. Compared to sitting, when we stand, our hearts and circulatory systems work harder to maintain blood flow to the brain, because they are countering the effects of gravity. Standing still for long periods of time can lead to swelling, heaviness or cramping of the legs.

For the average person, standing burns more calories than sitting. This is purely to do with the increased muscle activity that is required to keep the body upright as it fights gravity. So what’s the best way to avoid the negatives and still have the positives that sitting and standing have?

Alternate of course!

By moving between standing and sitting we use more energy than doing one or the other. It will also help with promoting healthy blood flow and more balanced blood sugar levels.

Some office spaces have now added the use of some standing work place stations. These promote the employee to be more mobile throughout a working day. If a full day of standing at a desk is not for you, here is some tips to keep you moving at work.

– Stand up whilst on the phone, or go for a walk when on a mobile

– Stand up on public transport

– Be more active when catching up with friends, go for a walk rather than sit at a cafe

– Leave your office at lunch time to walk to a park to eat your lunch rather than eat at your desk

– Have standing meetings, these also tend to keep participants engaged

– Have a water bottle or glass at your desk at all times and re-fill often. You will not only be going to the kitchen more but the bathroom too!

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Turmeric

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Turmeric is a commonly used spice that gives curry its yellow colour, but that’s not all this spice is good for. It possesses a substance called Curcumin which is a powerful Anti Inflammatory and Anti Oxidant. Small amounts of inflammation are helpful to our body, but long term low level or chronic inflammation can be harmful and can lead to conditions such as

– Cancer

– Alzheimers

– Heart Disease

– Arthritis

Curcumin’s natural anti inflammatory properties are sometimes said to be as strong as some prescribed anti inflammatory medication. This is also important to note as many of the commonly used anti inflammatory medications may cause stomach upset or other side effects.

Turmeric or Curcumin in our diets can lead to many health benefits including

– reduction in pain associated with arthritis

– combats other inflammatory diseases such as ulcerative collitis

– fights colds and flus

– helps indigestion and weight loss by helping stimulate the gall bladder to produce more bile

For some more detailed explanations visit this website…

http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=78

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Ankle Sprain

Sport Injuries

Ankle sprains are one of the most commonly occurring sporting injuries. A sprain is defined as a tearing of the ligaments that connect bone to bone and help stabilize the joint.

Acute ankle sprains result from a force being applied to the ankle joint which causes excessive range of movement at the joint. Players are immediately aware of the condition and may hear an audible ‘snap’ or ‘pop’, due to the tearing or stretching of the ligaments.

Risk factors include:

  • Previous or existing ankle injury especially if poorly rehabilitated (biggest risk factor).
  • Lack of strength and stability related to the ankle.
  • Lack of, or extreme flexibility, in the ankle joint.
  • Poor balance.
  • Sudden change in direction (acceleration or deceleration).
  • Increasing age of player

Sprains are graded on a scale of 1 to 3 (mild, moderate, and severe), depending on the degree of tearing to the ligaments and will show the following symptoms in varying degrees.

  • Pain
  • Instability
  • Ability to weight bear
  • Swelling
  • Reduced range of motion
  • Poor balance

The immediate treatment of any soft tissue injury consists of the RICER protocol – rest, ice, compression, elevation and referral. RICE protocol should be followed for 48–72 hours.

It is also important to see your health care professional as soon as possible to we can help restore range of motion to the joint and help you return to play sooner rather then later. Sprains left untreated can sometimes lead to further damage in the future and compensatory dysfunctions throughout the rest of your body.

For more information consult your Osteopath or visit Sports Medicine Australia at http://sma.org.au/resources-advice/injury-fact-sheets/ankle-injury

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Happy H2O

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Water makes up about 55-65% of the human body. It’s of no surprise then how important it is to keep ourselves hydrated.

Being adequately hydrated helps us in many ways. With digestion it can prevent constipation and help dissolve fats and soluble fibre as well as helping remove waste products relieving stress from the kidneys and liver.

As Osteopaths, we see many ways the body responds well to being hydrated. Its benefits include…

–         lubrication of joints

–         balanced electrolytes within muscles preventing fatigue

–         minimize headaches caused by dehydration

–         hydrates the skin which can prevent the dryness and the appearance of wrinkles

In conjunction with these overall benefits, drinking plenty of water after osteopathic treatment can aid in healing and improve overall results by flushing and rehydrating the system.

It’s not always easy to remember to drink water throughout the day, especially during the colder months or when you’re not being physically active. We’ve included a few tips below to help you drink more water throughout the day.

–         always carry a drink bottle with you or have a glass next to your desk

–         have a glass with every meal

–         eat more fruits and vegetables

–         if you don’t like flat water try a soda stream

 

 

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