Osteoporosis and bone health – The article suggests the role nutrition plays in bone health.

Osteoporosis and bone health

World Osteoporosis Day.

Every year in October marks the annual World Osteoporosis Day (WOD). As described by “Awarenessday” the day represents the launch of a year-long campaign. This campaign is dedicated to raising global awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease. WOD is organized by the International Osteoporosis Foundation (IOF).

As Chiropractors at Spine and Health we understand the importance of strong, healthy bones. We are committed to raising awareness of this preventable disease.

Here are the facts and some take-home guidelines to use and share with your loved ones. You can download the PDF from www.iofbonehealth.org.

Below is a great summary of what you can do, specific to nutrition.

Osteoporosis.

Osteoporosis is a bone disease which occurs when the body doesn’t make adequate bone or loses too much bone. As a result the bone becomes thin, fragile and more prone to breaks. Worldwide 1 in 3 women and 1 in 5 men over the age of 50 will suffer a fragility fracture (broken bone) due to osteoporosis (reference).

Nutrients.

There are a few key nutrients which are involved in keeping up our bone health. It is important to maintain a healthy and nutritious diet so these nutrients are at their optimum. Please ensure you seek your general practitioner if you feel you might be deficient.

• Calcium.

A major building block of your skeleton, with an average of 99% of calcium can be found in our bones!
Good sources of calcium include, milk, natural yoghurt, hard cheese, raw broccoli, dried figs, and almonds.

• Vitamin D.

Vitamin D will assist in the absorption of calcium from food in the intestine. It will also ensure correct renewal and mineralisation of your bones. We make Vit. D through our skin when it is exposed to UV-B rays of sunlight. Due to our increasing indoor lifestyle, low levels of Vit. D are becoming more common. We can also obtain Vit. D through specific foods including: Wild Salmon, canned sardines and tuna, mushrooms and egg yolk.

• Protein.

In the peak period of bone growth during childhood and adolescence it is essential to ensure adequate protein intake. Low protein intake is detrimental, as protein provides us a source of essential amino acids necessary for health!
Protein undernutrition in senior years can also lead to reduced strength and muscle atrophy. A group that are most prone to developing osteoporosis and osteopenia.
Protein rich foods include dairy products, meat, fish, poultry, lentils, beans and nuts.

• Macronutrients.

Micronutrients are essential nutrients, required in trace amounts for normal health and functioning. These are 4 micronutrient that research has suggested are important to bone health:

    1. Vitamin K.

      Which is found in leafy green vegetable, spinach, cabbage and kale. Liver is an excellent source along with some fermented cheeses and dried fruit.

    2. Magnesium.

      Also found in leafy green veg, legumes, nuts, seeds, unrefined grains, fish and dried fruit. 50 grams of almonds provides 40% of your daily needs!

    3. Zinc.

      Found in lean red meat, poultry, pulses, legumes and dried fruit. Beans and chickpeas are also great plant sources.

    4. Carotenoids.

      50 grams of raw carrots will meet you daily needs. Carotenoids can also be found in many other vegetables, including leafy green vegetables ad red peppers.

 

Stay tuned for part two. Here we will provide you with a summary of the other factors related to Osteoporosis. Alternately please speak to any of our chiropractors in North Sydney or Crows Nest. They can advise you on what you can do to prevent these diseases.

You can contact Spine & Health at both North Sydney and Crows Nest.
Or reach out to us via our social media platforms Facebook, Instagram.

What Causes Tension Headaches?

Do you suffer from debilitating tension headaches? Here are 4 possible causes.

Tension Headaches, what causes them?

Tension headaches, are the most common types of headaches, affecting almost everyone at some point in life. With pain and tightness ranging from the neck, back, eyes and muscle groups in the face, the symptoms from a tension headache can vary from mild to severe.
On average, tension headache lasts between four to six hours, however, if severe can last for a few days. If you notice a tension headache for more than 6 hours, please visit your practitioner. A tension headache usually produces bilateral pain that is uniformly distributed on both sides of the head. A person with a tension headache often feels that his head is constantly under pressure as if it is being squeezed. Although these types of headaches usually do not interfere with one’s life, they can be quite debilitating.
Below, we will check out the major causes of tension headaches.

Causes of tension headaches.

• High-level stress

Tension headaches can be triggered by mental, emotional and physical stress. Today, the most common sources of stress typically come from the workplace, education, family, relationship, and financial problems. A tension headache can also be stimulated by isolated stressful situations or stress accumulation. Getting stressed regularly can build up to cause chronic tension headaches.

• Sleep Habits

If you sleep in a bad position, your back muscles will tighten, causing tension in the spine that can also cause headaches as well as neck pain. If you feel a slight headache after your night’s sleep, you might want to know if it is the back or neck that causes this pain.

• Inappropriate sitting position

Though different things may lead to tension headaches, most patients do one common thing: incorrect sitting posture while sitting at a desk or in a car. If you unconsciously contract the muscles of your neck due to inappropriate sitting habits, it may cause tension headaches. At Spine & Health, we can educate you on the best sitting posture with our Sitting, Sleeping workshop.

• Eye strain

Eye strain is as a result of stressing the eye muscles to get better focus. The eyes consist of many small muscles that help them move and lengthen or shorten the lenses. If the small eye muscles are working too hard, this situation can cause eye strain. Eye strain can ultimately lead to a tension headache. To prevent tension headaches caused by eye strain, you need to know how to avoid or reduce eye strain.
If you notice the symptoms of persistent tension headache, then you should consider visiting your healthcare practitioner.

Chiropractic may be the solution to help elevate your tension headaches.
If you would like to consult one of our chiropractors in North Sydney or Crows Nest you can make an appointment by calling 9460 8459 or 9955 8055.

Chiropractic and Sciatica

Do you have
any experience with chiropractic and sciatica?

 

Pain can occur in the body in various ways, and a common type of pain which is associated with lower back pain is Sciatica. Anyone who has experienced Sciatica can agree that it is difficult to find relief from the pain associated with the condition.

 

Sciatica

Sciatica is associated by an irritation of the nerve roots which emerge from the lower spine. Hence it is classified as a type of nerve pain. The sciatic nerve is the largest single nerve found in the human body, and it connects the spinal cord with the leg and foot muscles, so you don’t want to mess with it!

 

Along our spine, we all have rubbery pads between the vertebrae called spinal discs. Our spinal discs act as natural shock absorbers for the vertebrae and ensure smooth movement of the spine. However, when the disc is out of place, it leaves the sciatic nerve impacted, pinched, compressed, and irritated leading to unbearable pain. In some cases, it can arise in some forms of arthritis.

 

The pain is sharp and is felt in the lower back to your hips and buttocks all the way down to your feet. In Australia, it is estimated that 5 to 10% of people with low back pain have sciatica! That is around 200,000 to 400,000 Australians!

 

Sciatica can either be acute or chronic and can last for a longer time if not treated. It is typically associated with a sedentary job or lifestyle. Over the counter medication can only help reduce the pain for some time but when it is not treated, it can return as chronic pain.

 

slippeddisc-backpain-chiropractor-northsydney-crowsnestChiropractic may be a Solution

 

Chiropractic is a form of health care treatment that focuses on the musculoskeletal system. It is a healthcare therapy aimed to relieve pain by correcting or adjusting mechanical disorders.

Chiropractic deals with body pain and may serve as an appropriate therapy for sciatica relief. It helps to reduce the painful symptoms of sciatica.

 

Are you resident in the North Sydney or Crows Nest area and experiencing lower back pain? We see clients at our North Sydney and Crows Nest clinic who use chiropractic treatment for the relief from Sciatica. We can help.

Written and sourced from:

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sciatica

https://www.sbs.com.au/topics/life/health/article/2017/03/23/despite-escalating-prescriptions-nerve-pain-drug-offers-no-relief-sciatica

https://www.lumc.nl/sub/5038/att/812180307081046/905080238511046.pdf

https://www.aihw.gov.au/reports-statistics/health-conditions-disability-deaths/arthritis-musculoskeletal-conditions/overview