Neck and shoulder pain is the 2nd most common problem that people come to see us about. The 1st being low back pain.

There are many reasons why people struggle with this common complaint the two most obvious being stress and work posture. However, along with the Brugger Break, the following stretches can really help.

The key is, do them gently and hold them for a minimum of 30 seconds each.
I would recommend doing 2 of each, 3 times per day. Happy stretching!

MG

Many people have a low back problem that no matter what they seem to do, occasionally just "goes". I am asked on an almost daily basis what can be done to help.

Well, after the initial pain and stiffness have been reduced by your wonderful local chiropractor, the answer to this question is remarkably simple. Master the plank!

The plank is a core stability exercise. Core stability is another way of saying a strong torso. So, in other words, if you have a strong torso or strong core as it's known, you are much less likely to keep re-injuring your back doing innocuous things like twisting and turning.

It is also a good idea to have a strong core if you do a lot of lifting or if you play sport. Actually, everyone should have a strong core as we all do things that our backs struggle with occasionally. 

The simplest way to strengthen your core is by doing the plank. For the average person, I would recommend holding the plank for one minute, three times. You can have a minute or two off in between repetitions. 
However, I would suggest building up to this. Starting out by holding the plank for ten seconds three times is fine. Just increase the time as you get stronger, maybe by five seconds per week.

[For someone who does lots of heavy lifting or plays sport, I would recommend holding the plank for two minutes, three times plus a minute of side planks three times on both sides. If you need a video for side planks, please contact me at the clinic.]

If it is too difficult to hold the plank, even for ten seconds, I would recommend doing a half plank on your knees. Once you can hold a half plank for one minute three times on your knees then step up to the full plank.

Lastly, if the plank hurts your low back, try tilting your pelvis to flatten out your low back a little or perhaps lift your backside a little higher. If it still hurts, stop doing it and contact me at the clinic. The plank should help your back, not hurt it.

The video below shows you how to perform the plank. However, I wouldn't worry too much about the breathing. Just get into the position and breath normally.

Thanks for reading and happy planking!

Matthew

Football fever is gripping the nation (and the world!) with the World Cup 2014 kicking off yesterday. But did you know about the benefits of chiropractic for footballers?

You may not be a professional footballer (yet!) but an injury can be just as devastating to your season. Keep up with the professionals and complement your training with regular chiropractic adjustments. Top teams, including Manchester United, depend on chiropractic treatment before and after training and matches – to promote faster recovery, and make sure they are at their best. It also reduces risk of injury.

AC Milan have reaped the benefits of a chiropractic-led approach to training. Since 1998, Dr Meesermann has implemented a chiropractic routine that saw the injury rate reduce by 90% in the first year, and pharmaceutical use reduced by 94%. The squad greatly reduced in size as there was much less need for rotation. Very impressive for a squad with an average age of 29.

Chiropractic care can help with treating injury – but it’s much better to prevent injury by making chiropractic a regular part of your training. Find out more about how chiropractic can benefit your training by calling Tudor Court Chiropractic today.

Over the years, I have lost count of how many times patients have told me that when they wake up in the mornings, their backs are stiff and achy. This is an extremely common problem.

In a recent survey of 2400 people by the British Chiropractic Association, 83% said they felt stiff or achy when they got up in the morning.

"Is there anything I can do about it" I hear you cry. Well yes, as a matter of fact there is.

If I haven't already given you these exercises to do, then please do give them a go. I would recommend 20 repetitions with each leg holding the stretch for 2 seconds each time.

With the double leg back stretch, I would again recommend 20 repetitions holding each stretch for 2 seconds each time.

The best time to do these stretches is as soon as you wake up in the morning, before you get out of bed. Of course you can do them as often as you like as long as they don't cause you any pain.

Please pass this on to anyone who you think it may help.

Happy stretching!

MG

The United Chiropractic Association (UCA) is celebrating the spine by holding      a nationwide Spinal Awareness Week on 12-16 May.

Our spine is an amazing thing; it’s what holds everything together! So it’s important we take
care of it. As part of Spinal Awareness Week, we are
providing some top tips on how to keep your spine in tip-top shape. The good news is that in a
lot of cases, the wellbeing of our spine and health is in our own hands; we might just have to
tweak some of our habits.

The key to a healthy spine and, therefore, a healthy you, is the ‘P’ word: Posture. Posture has been an overlooked factor in our health in the past but research is helping to raise awareness about its importance.

We will be raising awareness about the danger of forward-leaning posture – the habit of dropping the head forward and rounding the shoulders while using mobile devices.

Studies suggest a link between forward-leaning posture in older people and hyperkyphosis, which is associated with pulmonary disease and cardiovascular problems. Those with hyperkyphosis have greater risk of mortality than those without.

The implication of this is that they are at risk of a lower life expectancy. Why? UCA executive member Estelle Zauner-Maughan explained: “When someone drops their head forward and rounds their shoulders, it becomes impossible for them to take a full breath in because of the restriction through the muscles and because the ribs can’t move properly. So the heart and lungs can’t function to their full effectiveness. Research is suggesting that the decrease in life expectancy comes from this.” 

However, before you run for Beachy Head, remember that your posture can be improved simply be exercising some self-discipline.

The Brugger Break, also known as the Brugger relief position is an exercise that is brilliant for desk workers as it reverses the effects of sitting at a desk for long periods. It is a quick exercise at only 10 seconds duration and is easy to perform. When performed regularly (every 20 minutes) it can be on of the answers to the nagging question “how can I improve my posture?”

Here is how to perform it:

i) Sit forwards onto the front edge of your seat

ii) Spread your legs out to 45 degrees each side and lean forward slightly so that your body weight is distributed in to your feet as well as your back.

iii) Extend your arms and then pull them back and down behind your body with your thumbs turned outwards and palms open.

iv) Tuck your chin straight back in to your chin (essentially giving yourself a double chin)

v) Push you chest forwards

vi) Take a deep breath in… then out, as you are breathing out push your chest even further forwards, remember to keep your hands back and to the sides behind you.

vii) Hold the out breath for 10 seconds and then return to work.

viii) Set a timer or write yourself a post it note reminder for on your computer so that every 20 minutes it can be performed.

It only takes 10 seconds and it will improve your posture, decrease your chance of back pain and aid any on-going treatment you are currently receiving.

Happy Brugger Breaking!

MG

Getting in your 'five a day' has been drilled into most of us but new research reveals that seven helpings of fruit and vegetables may be more effective for health.

The NHS currently recommends that we eat five different 80g portions of fruit and vegetables a day.

This suggested intake, based on Word Health Organisation guidance, can lower the risk of serious health problems such as heart disease, stroke, type 2 diabetes and obesity, according to NHS Choices.

But a new study suggests that eating seven or more helpings of fruit and veg a day can reduce a person's risk of dying of cancer by 25%.

Eating this many portions can also reduce a person's risk of dying of heart disease by 31%, the authors said.

The researchers from University College London (UCL) examined the eating habits of 65,000 people in England between 2001 and 2013.

They found that seven or more helpings a day can reduce a person's overall risk of death by 42% when compared to people who manage just one whole portion every day.

People who eat between five and seven a day have a 36% reduced risk of death, those who eat three to five portions have a 29% decreased risk and those who eat one to three helpings of fruit and veg have a 14% reduced risk of death.

The study, published in the Journal of Epidemiology and Community Health, showed that fresh vegetables had the strongest protective effect, followed by salad and then fruit.

The authors also found that canned and frozen fruit appeared to increase the risk of death, instead of decrease it. And no significant benefit of fruit juice was noted.

The authors said the findings lend support to the Australian government's advice of "two plus five" a day - encouraging people to eat two helpings of fruit and five portions of vegetables.

"We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering," said lead author Dr Oyinlola Oyebode of UCL's Department of Epidemiology and Public Health.

"The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age.
Vegetables have a larger effect than fruit, but fruit still makes a real difference.

"If you're happy to snack on carrots or other vegetables, then that is a great choice but if you fancy something sweeter, a banana or any fruit will also do you good.

"Our study shows that people following Australia's 'Go for 2 + 5' advice will reap huge health benefits. However, people shouldn't feel daunted by a big target like seven.

"Whatever your starting point, it is always worth eating more fruit and vegetables. In our study even those eating one to three portions had a significantly lower risk than those eating less than one."

Happy eating!

MG

Following up on my last blog post, I thought we'd have a look at the other side of coffee and caffeine, I.E. it's potential benefits!

How much coffee do you drink every day? If you are kind of person who has turned coffee drinking into a habit that's a lot! You may find it hard not to have a cup after each meal. If you're drinking so much coffee that you get tremors, have sleeping problems, or feel stressed and uncomfortable, then obviously you're drinking too much coffee but what if you were told that the right amount of coffee is beneficial if you're on a diet? Most people see coffee as mainly negative in terms of a drink option but many don't realise how good coffee can be in helping you lose weight.

One could expect some of the beneficial effects of coffee to be similar for tea, since some of the compounds are similar. A study in China has found that drinking large quantities of Oolong tea--up to a litre a day--is beneficial for glycemic control in people with diabetes. The research on tea in the U.S. has not shown the same good results that we see for coffee, probably because people in the U.S. tend to drink tea that is weaker in strength and tend to drink less of it.

So too much coffee can give the bad side effects-which is where the negative connotations come from but the right amount regularly and at the right times can help you to lose weight. How does it do this?

1) As an appetite suppressant. Coffee suppresses the appetite and so we lose weight from less consumption of food. First thing in the morning is the best time to drink coffee; it wakes you up and makes you satisfied with a lighter breakfast.

2) Caffeine has Thermogenic qualities' meaning it helps calories consumed to be burned as heat leaving less for the body to store as fat. In conjunction with a calorie controlled diet this can be very effective.

3) Caffeine is a diuretic which can help you fight off oedema, helping your body get rid of its waste products and excess fluids. Oedema has a negative effect on your diet, impairing your metabolism. Caffeine supports your diet by helping you combat unwanted oedema.

Before you start drinking 5 cups a day remember the side effects. Strong espresso coffee has around 100mg of caffeine a cup and the content will vary depending on how it's brewed-the darker the bean, the higher the caffeine contained. Just one strong cup in the morning followed by 20-30 minutes aerobics will work wonders for weight loss so you don't need to become an addict if you can commit to some exercise.

In summary here's what The Harvard School of Public Health have to say on their website;

•Drinking up to six cups a day of coffee is not associated with increased risk of death from any cause, or death from cancer or cardiovascular disease. 

•Some people may still want to consider avoiding coffee or switching to decaf, especially women who are pregnant, or people who have a hard time controlling their blood pressure or blood sugar.

•It's best to brew coffee with a paper filter, to remove a substance that causes increases in LDL cholesterol.

•Coffee may have many potential health benefits, but more research needs to be done to be more specific about them.

MG

It's 6.30 am, you have to be at work in two hours and you discover that you are out of coffee.

Do you a) shrug your shoulders knowing you can a cup at work, b) leave the house feeling like you're not quite yourself or c) throw a huge tantrum and contemplate calling in sick?

If it's C, you may be suffering from caffeine use disorder.

New research suggests that 50% of regular caffeine consumers have had difficulty quitting or reducing caffeine use, with some even suffering withdrawal symptoms in their attempt to cut the coffee.


The Caffeine Use Disorder: A Comprehensive Review and Research Agenda study, co-authored by American University psychology professor Laura Juliano, found that the common belief that caffeine isn't hard to give up might be incorrect.

Caffeine is the most used drug in the world; it can be found in tea, coffee, soft drinks, chocolate and pain relief medication.

Despite this, health expects have been slow to acknowledge the detrimental affect that high levels of caffeine consumption can have. The American Psychiatric Association officially recognised Caffeine Use Disorder as a health concern in need of further research just last year.

This latest study, published in the Journal of Caffeine Research, was co-authored by Steven Meredith and Roland Griffiths of the Johns Hopkins University School of Medicine and John Hughes from the University of Vermont.

It used previous caffeine-related research to look for biological proof of caffeine dependence, data that indicated how prevalent dependence is, and physical or psychological symptoms experienced by caffeine users.

Research uncovered that users had difficulty quitting caffeine even if advised to in the event of a medical condition such as a heart condition, pregnancy or bleeding disorder.

"The negative effects of caffeine are often not recognised as such because it is a socially acceptable and widely consumed drug that is well integrated into our customs and routines," Juliano said.

"And while many people can consume caffeine without harm, for some it produces negative effects, physical dependence, interferes with daily functioning, and can be difficult to give up, which are signs of problematic use."

Current research advises coffee drinkers to limit their consumption to no more than 400 mg per day, approximately the equivalent of two to three cups of coffee, 200mg for pregnant women or those with health problems.

Juliano said: "Genetics research may help us to better understand the effects of caffeine on health and pregnancy as well as individual differences in caffeine consumption and sensitivity.'

MG

The Mediterranean diet is widely known for its fresh ingredients, fish and vegetables. And for being great at preventing diabetes and heart disease.

Although the ingredients are found in the Mediterranean Sea area, they are all available and easily accessible, which is why many find it easy to follow.

It incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, says the NHS, and is largely based on vegetables, fruits, beans, whole grains, olive oil and fish.

"Lots of fresh veg, healthy fats (extra virgin olive oil, oily fish, nuts, etc) and not a pop tart/cereal bar/packaged good insight," says Francesca Fox, health and nutrition expert. "If I was to bracket my lifestyle to a "diet" as such, this would be it."

"The Mediterranean diet has some strong evidence behind it showing benefits on health reducing the risks of chronic diseases such as cardiovascular disease, obesity and type 2 diabetes," Dietitian Priya Tew says. "It is a well balanced and sensible approach to eating that is easy to follow. I would suggest this is less of a diet and more or a lifestyle.

"Rich in fruits, vegetables, legumes, fish and olive oil, I believe everyone can benefit from adopting this general style of eating. If weight loss is an aim however, people still need to be cautious of the high calorie contribution of the healthy fats in this diet."

"The Mediterranean diet is the one that currently has the most scientific evidence behind it," says Fitness author Sam Feltham, "however, my problem is that yet again it still has the overriding way of thought to be that it is healthy because of the limitation of calories and not because of the biochemical reactions from the food you eat on it. Overall, I quite like the Mediterranean diet because it encourages real food and getting back in touch with cooking but I would ask people to hold the grains and keep the fat on the steak."

Enjoy!

MG

New research points to a surprising cause of headaches in teens: bubble gum. Researchers from Tel Aviv University found that chewing gum could be responsible for up to 87% of chronic headaches and migraines in teenagers.

In the study, 63% of teens with headache had a complete resolution of symptoms after kicking the gum habit. The findings, published in the journal Pediatric Neurology, could help millions of patients with persistent headache find relief without the use of medication or expensive testing.

It’s estimated that 7.7% of children suffer from chronic migraine headache. Common headache triggers in teenagers include stress, menstruation, heat, noise, smoking, skipping meals, poor sleep habits, tiredness, and video games.

Dr. Watemberg of the Meir Medical Center’s Child Neurology Unit noticed that many of his patients who complained of headaches also chewed gum on a daily basis. Female adolescents were particularly hooked on bubble gum.

In his study, Dr. Watemberg and colleagues asked 30 patients aged 6-19 years old to quit chewing gum for one month. Most were accustomed to gum chewing for anywhere between 1-6 hours per day. By the end of the month, 19 out of 30 patients reported their headaches had been completely resolved. Seven kids said they noticed a decrease in headache frequency and intensity.

To further test the relationship between gum and headaches, 26 of those kids then agreed to resume gum chewing again for two weeks. Within a few days, every one of them experienced a return in headache symptoms.

Excessive gum chewing is believed to place stress on the temporomandibular joint or TMJ, which connects the jaw bone to the skull. TMJ disorders frequently cause headache.

It is fair to assume that if kids are affected by chewing gum, adults will be too. So, if you or someone you know has headaches and chews a lot of gum, STOP!

If the pain still doesn't resolve, chiropractic care has proven to be beneficial for both TMJ disorders and headache. 

MG