Tennis and Chiropractic

To become as good a tennis player as Andy Murray take many years of dedicated practice and with years and years of practice increases the risk of accumulated injuries.

With Wimbledon comes an upsurge of interest in tennis,we offer some invaluable advice on staying injury free this tennis season.

For two weeks at the end of June, a certain ‘fever’ tends to sweep the country, this being ‘tennis fever’. Tennis is the second most played racket sport in the UK, close to overtaking badminton in popularity, with an estimated 860,000 people playing.

Bedford Chiropractic Clinic will  see an increase in tennis related injuries. Just the same thing happens every year  in the tennis season but with Andy Murray winning even more people will try tennis for the first time.

Playing tennis is a great way to stay physically fit but it requires a variety of physical attributes, including power, endurance, speed, strength, balance, and of course specific playing skills. Compared to other sports, the risk of injury from playing tennis is relatively low, but there are certain factors that increase the risk of an injury that apply to both competitive and social players:

  • Incorrect technique – poor serve and swing technique will increase the chance of injury, particularly to the elbow and wrist. Relying on only the arm to hit the ball, as opposed to the body’s full strength, leads to an incorrect swinging action. A healthy spine able to flex and absorb these heavy twisting loads the discs in the spine can suffer serious injury that can impact everyday life not just sporting ability.
  • Failure to warm up and cool down – warming up / cooling down reduces the risk of muscle and joint injuries, and improves performance.
  • Time spent playing – overexertion is one of the most common causes of injury, and with insufficient rest and recovery time for the body, overuse injuries are more likely to occur.
  • Previous injury – previous injury can lead to similar injuries in the future, especially if you hadn’t taken enough time to fully recover.

When it comes to tennis injuries, they fall into one of two categories; two-thirds of tennis injuries are due to overuse, and the other one-third due to trauma or an acute event such as sudden force or impact. Cumulative, or overuse, injuries most often affect the shoulders, elbows and wrists, with acute injuries affecting the low back, knee or ankle.

Tennis Elbow – the most well-known of all tennis injuries, it is estimated that over 50% of players will suffer with it at some point in their career. It is an overuse injury of the muscles that bend the wrist backwards, from repeated contraction, and can also be caused by improper technique, such as using too much wrist and not enough arm when you hit a backhand shot (faulty backhand follow-through).

Tennis Shoulder – shoulder overuse injuries are usually a result of poor conditioning and strength of the rotatory cuff muscles, a group of muscles at the back of the shoulder. These muscles help to position the shoulder correctly in the socket, and a weakness can cause an increase in ‘play’ of the ball in the socket, irritating the tissues. Tennis shoulder injuries often appear after over-loading the rotator cuff when the muscles are contracting, and are usually caused during the follow-through phase of the serve. These injuries cause pain when the ball makes contact with the racquet during the serve, and cause a decrease in serve velocity.

Tennis Ankle – these injuries fall into the traumatic/acute bracket and are caused by a sudden sideways movement, such as pivoting while making a subtle but rapid change in direction, resulting in twisting or turning the ankle inwards. Playing on a slippery wet surface increases the risk of these types of injuries, as does continuing to play, even when fatigue is overwhelming you.

Low back pain – many tennis players will suffer with low back pain at one time or another. It can be caused by the twisting/rotating movement when trying to hit the ball, the sudden deceleration and changes in direction during a game, or over-extending the back during the serve; this repetitive action places considerable stress on the muscles, tendons and ligaments around the spine, and on the spinal joints themselves. Any accumulation of injury to the discs must be avoided at all times as the discs do not have a blood supply and cannot heal very well. All too often this fact is ignored and the damage accumulated becomes too extensive and permanent disability is the result. Just taking painkillers and waiting for such injuries to heal is a recipe for disaster.

What is a Stress Fracture of the Back?

A stress fracture of the back, or lumbar spine, is one of the more common bone injuries in young tennis players. Lower back stress fractures are usually characterized by an ache in the lower back which is exacerbated by sporting activities and eased by rest, although a small percentage of people with a stress fracture can be pain free. Typically it is sore when the patient bends backwards, particularly if standing on one leg. If a lower back stress fracture is suspected, a chiropractor may decide to refer the patient for a MRI scan to confirm the diagnosis.

What can you do to prevent a Stress Fracture?

Serving in tennis requires a combination of spinal hyper extension (bending back) together with rotation and side bending of the trunk. This puts a lot of stress on an area of the vertebra called the Pars Interarticularis and this is where stress fracture develops.

Practicing the service should be carefully monitored by the coach to ensure the lower back is not being overloaded. This is particulary important in adolescent players who have just experienced a growth spurt as they are known to be more at risk from this injury.

core stability exercises can help prevent back problems in tennis players.

What should you do if you suffer a Stress Fracture of the Back?

In most cases, complete rest from tennis is the treatment of choice. This would usually be for a period of 6 weeks to allow the bone to heal. In the early stages, a soothing ice pack can reduce back pain and alleviate back pain. During this period, a progressive exercise programme may commence, under the supervision of a qualified chiropractor. This usually starts with exercises to increase the muscular stability in the lower back.

Research has shown that a lack of muscular stability in the lumbar and pelvic regions can lead to low back pain and stress fractures. The principle behind this is that if certain specific muscles can be recruited or contracted, the spine will have much better support. This prevents postural faults which can predispose a person to back pain.

Spine injuries common in young tennis players

Elite tennis players in their teens appear to have a very high rate of lower spine injury, a 2007  study suggests. Although the subjects in this study did not have symptoms, the researchers point out that these injuries will probably progress to more serious conditions if training techniques are not modified. As with common back problems because it doesn’t hurt doesn’t mean that a problem doesn’t exit.

The British researchers found that of 33 elite-level tennis players they examined, 85 percent had some sort of abnormality in the lower spine. Damage to the joints at the back of the spine, stress fractures and herniated discs were among the problems seen on MRI scans.

Tennis players’ careers depend largely on how well they perform at the junior level, the study authors note in their report, published online by the British Journal of Sports Medicine.

This means that during their growth spurt years, young athletes are going through frequent and intense training that can raise their risk of injury.

Tennis involves constant spinal movements — like quick twists and backward arching — that can account for the injuries seen in this study, according to the authors, led by Dr. David Connell of the Royal National Orthopedic Hospital.

The findings are based on 18 male and 15 female athletes training at a UK national tennis center. None complained of any back pain, but using MRI scans, Connell’s team found that only five players had normal exam results.

The most common abnormality was facet joint arthropathy, damage to joints at the back of the spine that are involved in backward arching. A full 70 percent of the players showed this problem; in contrast, studies of middle-aged adults in the general population have found that 8 percent to 21 percent of symptom-free people have facet joint arthropathy, demonstrating that spinal wear and tear is not painful until we then overload already weakened joints.

In addition, the researchers found, more than one quarter of the players had sustained stress fractures in bone structures at the back of the spine, while nearly 40 percent had herniated spinal discs.

It’s important to spot such abnormalities, they conclude, so that training can be modified to prevent the problem from worsening.

SOURCE: British Journal of Sports Medicine, July 19, 2007 online.

When looking at ways to help avoid tennis injuries, we can split it into 5 key areas:

Environment:

  • avoid playing on hard surface courts with no ‘give’, such as cement, asphalt or synthetic courts.
  • inspect the court for holes/cracks that may trip you up.
  • ensure the court is well lit if playing at night.
  • avoid playing in extreme weather conditions.
  • never play on a wet court.
  • clean off leaves, debris, loose balls etc. from the court.

Dress:

  • wear shoes specifically designed for tennis that support the heel and prevent ankle rolling, choose tennis shoes with skid-resistant soles and high arch supports.
  • consider wearing heel inserts or specially padded tennis socks to absorb the shock when playing on hard services to protect the lower back.

Equipment:

  • see a professional to select a racquet that is the appropriate size and weight, and one that suits your skill level; too light or heavy will increase the risk of shoulder/elbow injuries.
  • a flexible racquet with a larger head is gentler on the arm as the flexion absorbs some of the shock, spreading it over a longer period; this helps to prevent a tennis elbow injury.
  • low string tension is better on the arm as it increases the dwell time of the ball on the strings.
  • thinner strings are more elastic and have better shock-absorbing capacities, making them better for the arm.
  • a grip that is too small or large will increase the risk of an elbow injury as the player has to grip the racquet too tightly to prevent it from twisting.
  • never play with wet tennis balls, especially if you have had a previous shoulder/arm injury.
  • avoid old or low-pressure balls; aim to replace them as soon as they start to lose their bounce.

Preparation:

  • working on stretching and toning your arm muscles off the court will guard against injury; swimming is a good way to achieve this.
  • warm up gently, increase your heart rate with a slow jog or jumping jacks.
  • slowly stretch muscles to improve joint range of motion, and promote elasticity in the ligaments and tendons; hold stretches for 30 seconds.
  • start slowly, hitting a few balls to your opponent; serve several times until the shoulder feels looser.
  • be sure to cool down with stretches after playing to prevent stiff and sore muscles and joints.

Technique:

  • take lessons from a qualified coach to develop skills and technique.
  • when serving/hitting overhead, avoid over-arching the lower back; bend your knees and raise your heels instead, so the upper body weight is evenly balanced.
  • avoid landing on the ball of the foot as this can lead to an Achilles’ tendon injury.
  • hitting the ball in front of the body makes it easier to fully use the shoulder and trunk.
  • forearm muscles are better able to handle the shock if the wrist is held straight when the ball impacts the racquet.
  • use the forearm for control, and the shoulder/trunk for strength.
  • use the other arm for balance with one-handed backhand.
  • in the event of a previous injury or weakness to the elbow, try a two-handed backhand. If you sustain an injury on the tennis court, the best plan of action is to stop playing and seek the appropriate advice and treatment.
  • Chiropractors, whilst best known for treating spinal injuries, are also trained in treating all of the other joints of the body, including the shoulder, elbow and wrist. If you get gripped with tennis fever, and even with following these hints and tips, you still sustain an injury of your muscles, bones or joints, chiropractic may have the answer.
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Exercise for Your Bone Health

Why Exercise?

Like muscle, bone is living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve greater peak bone mas20100528-swimsuit-workout-push-press-600x411s (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise. Exercising allows us to maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.

  The Best Bone Building Exercise

The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing. Examples of exercises that are not weight-bdownload (7)earing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to exercise your bones.

Exercise Tips

If you have health problems—such as heart trouble, high blood pressure, diabetes, or obesity—or if you are age 40 or older, check with your doctor before you begin a regular exercise program.

According to the Surgeon General, the optimal goal is at least 30 minutes of physical activity on most days, preferably daily.

Listen to your boimages (3)dy. When starting an exercise routine, you may have some muscle soreness and discomfort at the beginning, but this should not be painful or last more than 48 hours. If it does, you may be working too hard and need to ease up. Stop exercising if you have any chest pain or discomfort, and see your doctor before your next exercise session.

If you have osteoporosis, ask your doctor which activities are safe for you. If you have low bone mass, experts recommend that you protect your spine by avoiding exercises or activities that flex, bend, or twist it. Furthermore, you should avoid high-impact exercise to lower the risk of breaking a bone. You also might want to consult with an exercise specialist to learn the proper progression of activity, how to stretch and strengthen muscles safely, and how to correct poor posture habits. An exercise specialist should have a degree in exercise physiology, physical education, physical therapy, or a similar specialty. Be sure to ask if he or she is familiar with the special needs of people with osteoporosis.

A Complete Osteoporosis Program

Remember, exercise is only one part of an osteoporosis prevention or treatment program. Like a diet rich in calcium and vitamin D, exercise helps strengthen bones at any age. But proper exercise and diet may not be enough to stop bone loss caused by medical conditions, menopause, or lifestyle choices such as tobacco use and excessive alcohol consumption. It is important to speak with your doctor about your bone health. Discuss whether you might be a candidate for a bone mineral density test. If you are diagnosed with low bone mass, ask what medications might help keep your bones strong.

Chiropractic care on holiday!

So, it’s holiday time again and you’re off for a well-deserved break! Make sure that, regardless of how long or how little you’re away for, your precious time off doesn’t affect you and your family by becoming a pain!

Before the holiday

This is my favorite time – the suspense of waiting and the build-up of excitement. But for many, the activities associated with holiday preparation can be a direct journey to the Chiropractor.

As you prepare for your summer holiday, it is easy to become stressed as you make lists, shop, pack and plan. This stress can lead to tension in the spine and shoulders, causing back pain and headaches.

Plan as early on as you can and keep any prior lists you have made. When planning, sit comfortably with your back supported and give yourself plenty of time. You could also use this time to enjoy a cuppa with a friend to relax, and they may think of some of the things you have forgotten.

Shopping

Walking from one shop to another can place strain on your feet. Despite the fact that our feet are strong enough to ‘carry’ our bodies, an excess of activity can cause them to become sore and tired, especially with inappropriate footwear. This in turn places strain on the legs, back and shoulders.
I’m a fan of ‘everything in moderation’, so distribute your shopping trips over time.

Here are a few tips for your shopping trips:

  • Eat a hearty breakfast beforehand (porridge is a slow release food, so will keep you fuller for longer improve it by adding, ground nuts and seeds, full fat yogurt and manuka honey) and stop when you feel hungry to top up on your energy levels.
  • Wear your comfortable shoes with the Superfeet orthotics or Fitflops because no shoe has the right arch supports.
  • Wear loose clothing for all weather conditions. Something you can put on and forget for the day.
  • If you have a backpack, then bring it with you. This will distribute the weight of your purchases.
  • When carrying bags, don’t over-fill them. Separate into smaller bags and carry an even weight in each hand. If you have purchased something quite heavy, then ask about delivery or organise a way of using transportation that allows you to walk as short a distance as possible to it.
  • Stop often to rest and exercise the shoulders by rolling them backwards and forwards.
  • Bring a of bottle of water with you and sip each time you stop.
  • Don’t over-shop.

Packing

Packing is probably the most important task when going on holiday. This is where your lists will come in handy!

Here are a few tips for packing

  • Choose luggage that fere are a few tips on packing:its the purpose of your trip and the transport you will be using. You will ideally be selecting something that is not too heavy, as you will need to be able to lift it from the airport carousel, boot or coach/bus compartment comfortably.
  • Select a sturdy case with wheels.
  • When packing, place the case on the bed and not on the floor. This will save you bending.
  • Travel light, you won’t use half the stuff you take anyway!
  • Take clothes that you can mix and match, as this will save you over-packing.
  • Check that your hotel has a hairdryer to save the weight in your bag.
  • Take only as much shampoo, suntan lotion etc as you will need. Bulky containers take up a lot of room.
  • Distribute your items between cases, especially if your travel partner is travelling slightly lighter.

Travelling

You may think that that all the stresses and strains are put on hold while you travel, but that isn’t the case (excuse the pun). Sitting in one position for hours on end can do as much damage to the body and spine as overexertion.

Here are a few tips while you travel:

  • Try not to sit for too long in a car, plane, train or bus. Move around whenever you can and stretch out your legs.
  • Stop the car every two hours for a ten minute walk to stretch your legs, back and shoulders.
  • Stretches are extremely important and a lack of movement can lead to deep vein thrombosis, tiredness, swollen legs and sore joints.
  • I’ve included a few exercises for when you are travelling on a plane below.
  • You can become dehydrated in compact environments, so keep drinking those fluids.
  • If the journey is a long one, why not have a nap. Bring a cosy cushion with you and try not to arch to the left or right while sleeping. If you have a recliner, use it.

Exercises while travelling on a plane

  • Move your head in a Right, Left, Up, Down nice and slowly, ten times.
  • Roll your shoulders, five forwards and five backwards.
  • Stretch out your arms in front of you and circle your wrists gently, five circles left then right.
  • Stand up and raise your heels to stretch your legs.
  • Plant your heels and raise your toes (you will have to sit for this one).
  • Place your hands on your armrests and raise your knees slowly your chin.
  • Move your pelvis forward and backwards while seated.

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Avoiding Diabetes

The worldwide type 2 diabetes epidemic has been thoroughly documented.1, 2 yet despite extensive study and analysis, there has been little actual progress in slowing the spread of this chronic disease. Numerous medications such as metformin and glyburide are available to help counter the severe problems that result from unchecked diabetes. But if the person with diabetes doesn’t assist in the process of getting well, the disease will continue on its unrelenting course. There are many important steps a diabetic patient can take to improve his or her health status. Better still, these same steps may be implemented by healthy persons to ward off type 2 diabetes in the first place.

In type 2 diabetes, the cells of your body become resistant to the effects of insulin. Normally, the hormone insulin promotes the absorption of glucose from the blood by muscle cells and fat cells. With insulin resistance, glucose fails to be properly absorbed by these cells and blood levels of glucose rise. Over time, some of this excess glucose is converted into fat, increasing the person’s weight, causing high blood pressure, and placing undue stress on the heart. Further, prolonged exposure to excess glucose damages small blood vessels and nerve fibres, leading to significant pain along large nerve tracts (neuropathies), loss of circulation to and even amputation of a lower limb, kidney disease, kidney failure, eye disease, and blindness.

Thus, diabetes can be devastating for both patients and their families. The annual public health costs related to diabetes treatment are huge. Diabetes costs in the U.S. were $245 billion in 2012, representing $176 billion in direct medical costs and $69 billion in lost productivity. Worse, in 2012, 9.3% (29.1 million) of Americans had diabetes, up from 8.3% (25.8 million persons) in 2010. Costs of diabetes to patients, families, and society continue to rise.

The only feasible method of combating the worldwide diabetes epidemic focuses on individual initiative. Medical treatment, by definition, arrives after the fact, typically years after the diabetes process has been set in motion. Prevention is the best strategy. Adopting a lifestyle that, indirectly, leads to appropriate utilization of insulin rather than insulin resistance offers a real, effective solution to diabetes prevention. More than 20 years of research has demonstrated that 30 minutes of vigorous exercise a day, combined with a healthy diet and sufficient rest, will substantially assist a person in avoiding chronic diseases such as diabetes.3 Personal accountability and personal responsibility are called for. It is up to each of us to make such choices in the best interest of ourselves and our families.

Here at Bedford Chiropractic Clinic we are here to help and advise you as much as you need. But please remember the key to getting the maximum out of any exercise is to ensure that your nervous system is actually activating the muscles that you are training.

For more info take a look at our videos HERE!         http://hallchiropracticwellnesscenter.com/

Your Double Helix

Not everyone will admit this, but there’s something magical about exercise. Your brain produces endorphins in response to vigorous exercise and you feel energized, alert, and alive. You derive tremendous satisfaction from doing something you said you’d do. You feel good about yourself all day long. Beyond these benefits related to personal fulfillment, regular vigorous exercise builds strong muscles and bones and strengthens your cardiopulmonary system. Your heart and lungs become substantially more efficient. Your heart pumps more blood with every beat and your lungs take in more air with every breath. Your entire physiology, that is, every one of your cells, tissues, and organs, benefits from a consistent program of regular exercise.

Yet, remarkably, there’s more. Medical researchers and public health policy makers have long known that regular vigorous exercise helps improve the health of people with diabetes, heart disease, many types of arthritis, and even cancer. But more recently, within the last couple of years, scientists have been finding that exercise causes lasting changes in the configuration and functioning of human genes.

As we all know, our genetic inheritance is encoded in complex, tightly wound strands of DNA. Our genetic code comprises only four nucleotides – adenine, thymine, guanine, and cytosine – biochemical structures whose precise sequence contains all the information required to produce a living human being. (Some fun facts: There are approximately 3 billion “base pairs” of DNA in a human cell. A single uncoiled strand of DNA is approximately 3 feet (1 meter) in length. In contrast, human cells average 25 millionths of a meter in diameter.). Up until 10 or so years ago, it was generally accepted that genes (specific sequences of base pairs) controlled all protein formation and all physiologic functioning. But within the last 10 years, numerous discoveries have demonstrated a variety of additional factors that contribute to individual genetic expression. One such mechanism involves “epigenetics”, the process of “tagging” genes with small “side groups” or “markers”. The attachment of a methyl side group (—CH3), an action known as methylation, modifies a gene’s expression, boosting its output or turning it off completely. Researchers have now consistently demonstrated that regular exercise influences and even reprograms the epigenetic pattern of methylation.1,2

One study has demonstrated that exercise-associated methylation patterns impact genes associated with energy metabolism and insulin response in muscles.3 These findings, if reproduced by follow-up studies, would go far toward clarifying the role of exercise in relieving the symptoms of many chronic diseases.

The conclusion is that not only does exercise make you look good and feel good, it also exerts a profound effect on the most basic components of human physiology. Our long-ago high school gym teachers who exhorted us in seemingly endless rounds of sit-ups, push-ups, pull-ups, and squat thrusts knew what they were doing. It’s up to us to continue the program.

Here at Bedford Chiropractic Clinic we are here to help and advise you as much as you need. But please remember the key to getting the maximum out of any exercise is to ensure that your nervous system is actually activating the muscles that you are training.

http://hallchiropracticwellnesscenter.com/

The Top Shelf

Many adults begin to develop shoulder pain, even though they may not have sustained a specific injury. It’s important to pay attention to such shoulder issues, as a healthy shoulder joint is the key to full function of the upper extremities. We all know at least one person whose ability to perform normal activities of daily living has been significantly compromised by chronic shoulder pain. Conservative treatment may be of benefit, but the key, as always, is to prevent these problems before they occur. The primary prophylactic intervention, as is the case for most musculature conditions, is exercise.

We all agree that the human body’s design is magnificent. Every component has a purpose, down to the smallest cell. Every system is deeply interconnected with every other. Miraculously, the whole is much greater than the sum of the parts. And yet, there are a few “gotchas” built-in to this ingenious design. With respect to the shoulder, the “gotcha” relates to the shoulder joint’s extraordinary mobility. The shoulder joint has the greatest range of motion of all the joints in your body. But this extreme mobility comes at a price, that is, the shoulder joint is not a particularly stable joint. For example, shoulder dislocations comprise approximately 50% of all such injuries.

Shoulder pain in the absence of a specific injury often represents damage to the rotator cuff. Again, the design of the shoulder joint and surrounding soft tissues is implicated in these rotator cuff problems. The blood supply to the bones, muscles, ligaments, and tendons of the shoulder is consistently compromised during normal motion of the shoulder above 90º, as in placing an object on or taking an object down from the top shelf in a kitchen cabinet. If much of your day is spent with your arm elevated above 90º to the front or to the side, over time you may develop nagging shoulder pain. Worse, with persistent repetitive motion above 90º, nagging shoulder pain may become chronic pain that restricts activities.

The best approach to shoulder problems is to become aware of the rotator cuff’s well-known tendency to develop degenerative changes. We can be proactive by doing strength-training exercises for the shoulder and incorporating these exercises in our weekly exercise program as soon as possible.1,2 Beginning such exercises in the teenage years would be ideal. For those of us who are older, the right time to begin shoulder strength training is now. Shoulder exercises stimulate growth of new muscle fibers, increase the size of muscle fibers already in existence, and stimulate growth of nerve fibers bringing information to and from all shoulder girdle structures.

Shoulder exercises should be done once or twice a week as part of your overall fitness program. As with all exercise that’s new to you, start slowly and gradually increase the level of difficulty over time.3 The result of all this activity is a dramatically improved blood supply to the shoulder region and a dramatically reduced tendency for rotator cuff degeneration and injury.

Here at Bedford Chiropractic Clinic we are here to help and advise you as much as you need. But please remember the key to getting the maximum out of any exercise is to ensure that your nervous system is actually activating the muscles that you are training.

For more info take a look at our videos HERE!         http://hallchiropracticwellnesscenter.com/

Rice and Beans

Rice and beans is a well-liked combination of foods that is not only delicious, but also good for you. Other well-known examples of food combinations, such as corn and lima beans (succotash), tomatoes and avocados, and even orange juice and oatmeal, provide benefits beyond those gained by eating these sound nutritional choices individually.1

For example, the combination of rice and beans provides complete dietary protein (containing all the essential amino acids we need to build all the other proteins in our bodies). Similarly, the succotash combination of lima beans and corn contains high concentrations of essential amino acids. When you combine avocados and tomatoes, the fat from the avocado helps your body more efficiently use heart-healthy and cancer-fighting antioxidants such as lycoprene contained in the tomato. A heart-healthy breakfast consisting of real oatmeal, such as oatmeal made from rolled oats or steel cut oats, and real orange juice (not from concentrate) provides a potent combination of phenols that are associated with reduced atherosclerosis and cancer. 2,3

These combinations are specific examples of the more general principle of food combining by which you combine proteins and complex carbohydrates at every meal. When you combine these complementary sources of nutrition on a regular basis, you retrain your body’s metabolism. By consuming a “slow-burning” energy source, you’re providing high-quality fuel for the next three to four hours. Several very good things occur as a result. Energy utilization is optimized, that is, your body gets more benefit out of every calorie it’s burning. Additionally, insulin levels are stabilized throughout the day. Over time, food combining helps a person become a leaner machine and helps reduce the likelihood of developing type 2 diabetes. These benefits are especially important for people who have been told they are hypoglycemic or pre-diabetic. Of course, you should always check with your doctor to make sure a food combining strategy is right for you.

When you add a program of regular, vigorous exercise to your food combining lifestyle choice, you obtain even more profound benefits. The vigorous exercise you’re doing raises your body’s basal metabolic rate. Your body begins to burn calories even when you’re asleep. Owing to the increase in lean muscle mass you’re gaining from exercising over time, you’re burning more calories throughout the day. You find yourself craving more nutritious foods, that is, those that will provide higher-quality nutrition, such as the nutrition contained in such combinations as rice and beans and oatmeal and orange juice. Thus, your positive lifestyle choices contain their own positive feedback system. The better choices you make, the healthier you become, and the healthier you want to be. The long-term results are enhanced health and well being for you, your family, and your friends.

Here at Bedford Chiropractic Clinic we are here to help and advise you as much as you need. But please remember the key to getting the maximum out of any exercise is to ensure that your nervous system is actually activating the muscles that you are training.

For more info take a look at our videos HERE!         http://hallchiropracticwellnesscenter.com/

Dads get Subluxations Too!

Giving piggyback rides, Long hours at work, Packing the car for holidays, Cutting the hedges, Cleaning the gutters, Mowing the lawn, Helping with homework, Painting the house, Helping their children move house, Driving their children to University, Cooking, Worrying about their kids, Teaching their child to ride a bike, Being a fun dad, Dancing like they’re John Travolta, Building a shed/decking, Playing Football, Dad’s Taxi Service, Watching their kids play football in the rain, Watching their kids play netball in the cold, Teaching their children to drive – Carrying their children on their shoulders so they can see in the crowd, Carrying tired tots, Paying the Bills,Wives, Being competitive, Riding on the scary rides at the amusement parks,nitiating water fights, Wrestling, Protector, Leader!!

With so much to do it is no wonder that Dads get subluxations and find themselves suffering from aches and pain. What better way to celebrate the dad in your life this Fathers’ Day than by giving them the most relaxing and beneficial gift of all? CHIROPRACTIC Chiropractic care involves no drugs nor surgery, and a broad range of techniques are used to locate, analyse and gently correct vertebral misalignments also known as Subluxations, caused by a variety of everyday activities. Chiropractic care is a natural method of healing that stimulates the body’s communication system to work more effectively to initiate, control and coordinate the various functions of the cells, organs and systems of the body, benefiting your overall health. Chiropractic is so much more than simply a means of relieving pain. Chiropractors help to restore and maintain alignment and function of the spine through Chiropractic adjustments. Ultimately, the goal of Chiropractic is to restore the body to its natural state of peak health and performance by having a clear brain-body connection, rather like an electric circuit. When the spine is properly aligned, overall health is boosted in a number of ways. Giving Dad the gift of an alignment will allow him to operate and fire on all cylinders