Here in Australia we have a love/hate relationship with the sun. We love the outdoors but it comes with its drawbacks – sunburn and unfortunately this could lead to skin cancers.
Ironically we have been told recently that we must spend time in the sunshine without sunscreen or protection! Why you ask?! For the health of our bones of course!
When our bare skin is exposed to sunshine we produce Vitamin D. Vitamin D and it’s relationship with calcium is possibly the most crucial factor affecting our bone density. These days with the harsh UV rays we are taught to cover up and slip slop slap, but what has been discovered is that it is actually affecting the strength of our bones and leading to diseases such as osteoporosis.
The National Osteoporosis Foundation estimated that 50% of females and 25% of males will suffer an osteoporotic fracture at some point in their lives (over the age of 50). Our bones are slowly but surely under constant regeneration through the mineralization of calcium (by vitamin D). And of course this process slows as we get older (peak is 25 years of age). It is no surprise then, with a lack of sun exposure, compounded with the physiological decline in regeneration of bone as we age, that so many women and some men suffer debilitating fractures.
So what are the recommendations?
In order to give your skin enough exposure to direct sunlight, allowing your body to produce it’s own Vitamin D and maintain/improve the density and thus strength of your bones:
Allow your skin to have (sun-cream free) complete exposure to the sunlight 3 times per week for 10-15 minutes per session.
As your local Spine and Health Chiropractors on the Lower North Shore we care for your health and especially your bones. Chiropractic care can diagnose, treat and prevent musculoskeletal disorders with an all-encompassing health and well-being approach.
The Chiro’s in Crows Nest and North Sydney,are experts in pain and posture and tailor treatment schedules to the individual. Techniques used and pressure applied is done so on a case-by-case scenario.
How can Chiropractic care help you with bone density issues?
We will help minimize your risks of fractures and alleviate pain by gently realigning you spine to its ideal posture. We can give health advice, teach you strengthening exercises, and help you to help the well-being of your spine.
So get out there and enjoy the sunshine responsibly, boost those Vitamin D levels, and improve the density of your bones!
To look better, move better and feel better please call us today:
Have you ever noticed that the people who catch your eye tend to be standing taller than the rest?
Poor posture affects the ability of the body to function. Just like stepping on a hose and lessening or stopping the flow of water, having a vertebra out of alignment we can see the same effect on the spinal nerves. In diminishing the flow of information through your body you are affecting the ability of it to function!
How do vertebrae become misaligned? There are chemical, emotional and physical stressors that can cause misalignment and they all result in a change in your posture, which ultimately affect your health.
How does health affect your appearance?
People who have health problems,are in pain, and/or lack self confidence tend to have hunched posture.
Take notice, next time you go out, of the posture of the walkers by. What did you observe? Those who stand taller with their heads directly above their shoulders seem happier, more confident and secure within themselves don’t they?
Now it’s your turn – Stand in front of a mirror and look at yourself in your natural posture. Now stand up straight! See the difference?
It’s true that we are attracted to happy, healthy people and you can have that too!
Your ideal posture will:
– make you stand taller
– stretch out your abdominal muscles and make you appear slimmer
– bring your shoulders back and push your chest out
– improve your proprioception (innate knowledge of the placement of your body) making your movements smoother, easier and less clumsy
– improve your ability to breath by opening out your rib cage
– improve your clarity of thoughts
– reduce your stress / improve our ability to deal with stressful situations
So how can you have your ideal posture, improve your health and subsequently be one of those people who “stands taller than the rest” !?
Visit your local chiropractor!
The Spine and Health chiro’s in Crows Nest and North Sydney are experts in pain and posture. Chiropractic care aims are realigning your spine to aid you in being the best you can be. The chiro’s will conduct a digital postural analysis and create an individual plan of action for you should they feel chiropractic care can help you and your posture.
With healthy lifestyle choices (eating a balanced diet and being active) and visiting your chiropractor regularly, you can obtain your ideal posture, improve your health and much much more!! To look better, feel better and move better call your local chiropractor today:
Crows Nest Ph 9460 8459
North Sydney Ph 9955 8055
Tip #1 – keep to your circadian rhythm.
Your body has a natural sleep-wake cycle. If you maintain a consistent pattern of sleeping and waking at similar times your body will thank you for it.
You may need to experiment with what works best for you so over the next 2 weeks play with the timings, go to bed at the same time but do not set alarms (wake up naturally) and eventually you will work out how much sleep your body needs and go from there.
Tip #2 – Increase your light exposure during the day
Your body produces melatonin when it is dark to make you sleepy but the problem we have these days is that we are inside for a great deal of the day and then at night when we are meant to be in the dark we sit in front of the bright lights of the television or computer. So during the day make sure you increase your exposure to natural light and you will feel more alert. And at night turn those electronic items off!!! Read a book under a dull light and you will fall asleep much more easily.
Tip#3 – Unwind before you go to bed
If you give your body a chance to unwind and relax before bed you are more likely to fall asleep easily and have a deep sleep. Make the last hour of your evening calm – calm noises, relaxing temperature, unclutter your space so you can unclutter your mind.
Some tips on relaxing rituals are:
– reading a book or magazine
– prepare for the following day
– listen to relaxing music
– take a shower/bath
Tip#4 – Eat the right foods
You are what you eat! Remember that your body has to process all the foods you put in your body. If you’re eating natural products like fruit, vege, proteins (as we were designed to) then your body will be regular in digestive patterns. If, however, you have a tendency for poor food choices then your body works in overtime. It will be far more difficult to “switch off” if you’re trying to break down a high fat high sugar meal!
Tip#5 – EXERCISE!!!
We are active beings and yet we are leading sedentary lifestyles! It is important to do regular exercise as it stimulates activity within our bodies! It is the single harshest and most powerful impact we can have on our cardiovascular system. Not only will exercise invigorate and energize you through the day, it will also tire you at by evening and cause you to sleep better throughout the night.
Tip#6 – Get anxiety and stress levels down
If you cannot clear your mind of tasks you need to achieve or aspects of your life that cause stress your body will be stimulated and thus will not allow you to fall asleep or maintain that sleep throughout the night.
You will have to implement ways of decreasing this stress and anxiety through techniques of deep breathing, muscle relaxation, being more organised (use a diary!) so you know that tasks will not be forgotten and of course with the aid of you chiropractor.
Tip#7 – See your local chiropractor!
If you’re suffering from poor sleep please come and have a chat with us at Spine and Health. We are health professionals who are here to help you. If sleep is a problem for you it is likely that there is an underlying reason and we will construct an action plan with you to help your body repair itself.
To start the path to a better you have your posture digitally analyzed today. The pain and posture experts at Spine and Health will help you to look better, move better, feel better and SLEEP BETTER! Please give us a call at one of our four locations:
Crows Nest Ph 9460 8459
North Sydney Ph 9955 8055