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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/

Mens Health Month

Middle age men don’t experience rapid loss of bone mass that women experience following menopause. But by 65 or 70, men and women are losing bone mass equally. And the ability to process calcium, an essential nutrient for bone health, decreases in both sexes. Excessive loss of bone mass causes bone to become fragile and prone to fracture. Fractures resulting from osteoporosis most commonly occur in the hip, spine, and wrist, and may cause permanent disability.

Things you can do to delay bone loss are:

Eat lots of calcium and vitamin D to help keep your bones and joints healthy. Dairy foods, calcium-set tofu, green leafy vegetables, and small canned fish with soft bones (e.g. sardines) provide the most readily available sources of dietary calcium.

  • Older adults should eat at least three servings of calcium and vitamin D every day.
  • If you take a calcium supplement or multivitamin, be sure to choose one that contains vitamin D.
  • Eat a well-balanced diet with plenty of protein, fresh fruits and vegetables.
  • Regular exercise is good for your health, no matter how old you are.
  • Exercising regularly reduces your risk of osteoporosis…and
  • Reduces your overall functional decline caused by aging
  • Helps to maintain or lose weight by burning calories
  • Strengthens your heart and lowers your blood pressure and cholesterol therefore reducing your risk of coronary heart disease and strokes.
  • Keeps your joints moving and reduces joint aches and pains caused by arthritis
  • Reduces the risk of bone fractures and other injuries, or recover faster if you are injured
  • May reduce your need for a cane
  • Helps to relieve stress, gives you energy and generally improves your mood
  • Increases your strength and independence

Aim to exercise for at least 30-60 minutes/ 4-5 days per week. To get started, pick an activity you like; walking, jogging, tennis etc. Then set goals for yourself such as, “this week I will jog for 15 minutes for 3 days”. Once you are comfortable at that level, slowly increase the duration and number of days.

Whatever activity you decide to do remember to do the following:

  • Consult your healthcare provider about ways to increase your physical activity without injuring yourself
  • Stop immediately and consult your healthcare provider if you experience pain, nausea, dizziness or shortness of breath
  • Drink plenty of water
  • Warm up before all your exercises and stretch before and after
  • Wear light clothing and the correct shoes for your exercise
  • You can also count your daily chores as exercise such as, vacuuming your house, cleaning your car or walking your dog

By reading this you are probably one of few men that have a pro-active approach to health. Here’s how chiropractic can fix what you can’t.

Structure determines function.  It is common for men to come to the clinic with acute low back pain from all the hard work, or the physical activities they have been part of. Guess what?  Unless there is a significant injury, strong backs don’t tend to just blow out.

What happens is your back structures tighten-up with time,  an accumulation of stress,  and then the core back muscles get weak – and “fragile back” syndrome makes it’s appearance again! The next thing you know, the weakened muscles can’t perform and hold it together, and then, you bend over to pick up a hammer or your kid, or do one little thing, and your back gives in and the pain becomes intolerable.

IT ISN’T MACHO TO IGNORE YOUR HEALTH. Most men work under the old adage “If it isn’t broke don’t fix it.” Many times they wait too long when the problem could have easily been prevented. One-third of untreated lower back problems will eventually escalate to become persistent and disabling.

Our Chiropractor will give you a comprehensive assessment of your problem, before embarking on a mutually agreed course of treatment. It’s about far more than just taking away the pain: it’s a strategy for improving movement and preventing recurrence of the injury, while allowing the back to heal and strengthen.

Without good posture, your overall health and total efficiency may be compromised. Because the long-term effects of poor posture can affect bodily systems (such as digestion, elimination, breathing, muscles, joints and ligaments), a person who has poor posture may often be tired or unable to work efficiently or move properly .Even for children or  younger adults, how you carry yourself when working, relaxing or playing can have big effects

Poor Posture – How Does it Happen?

In most cases, poor posture results from a combination of several factors, which can include:

Arthirtis

  1. Accidents, injuries and falls
  2. Poor sleep support (habits or mattress)
  3. Excessive weight
  4. Visual difficulties
  5. Foot problems or improper shoes
  6. Weak muscles, muscle imbalance
  7. Careless sitting, standing
  8. Negative self image
  9. Work stress or poorly designed work space

Poor Posture & Pain

A lifetime of poor posture can start a progression of symptoms in the average adult. Fatigue – your muscles have to work hard just to hold you up if you have poor posture. You waste energy just moving, leaving you without the extra energy you need to feel good. Tight, achy muscles in the neck, back, arms and legs – by this stage, there may be a change in your muscles and ligaments and you may have a stiff, tight painful feeling. More than 80% of the neck and back problems are the result of tight, achy muscles brought on by years of bad posture. Joint stiffness and pain puts you at risk for “wear and tear” arthritis (degenerative osteoarthritis). Poor posture and limited mobility increase the likelihood of this condition in later years.

As chiropractors, we can help you minimize those effects by removing any spinal dysfunctions which contribute to bad posture and often first cause it to occur.

Exciting new services at Bedford Chiropractic Clinic

NEW  NEW  Remo Lella has Arrived to Bedford NEW NEW  

Remo is a highly qualified specialising to the dizzy NVQ5 level.
As a fully qualified massage therapist with over 10 years experience in the industry, he

Remo and Surinder

Remo and Surinder

is able to treat a variety of pains and injuries to compliment Dr Sandhu’s Chiropractic skills at the Clinic.

Remo’s treatment are ideal for an sports people training and needing to aid recovery. Hard working people with the need to break the stresses of everyday and we do not just the employed type. A great treat for Mum’s at home or a carer who helps you everyday.

As its also Arthritis awareness week, Remo’s treatments are an excellent choice to help soothe  the aching limbs and joins.

Remo Skills and treatment list is comprehensive and he will be bring them the Clinic as of now.

Remo can assist  relief of Athritis

Remo can assist the        relief of Arthritis

  • Reiki
  • Healing Touch Therapies
  • Reflexology
  • Sports Massage
  • Thai Foot Massage
  • Anti- Stress Massage
  • Qigong
    Qigong, chi kung, or chi gung, chi gong; literally: “Life Energy Cultivation”) is a practice of aligning body, breath, and mind for health, meditation, and martial arts training.
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    Remo is very excited about joining Bedford Chiropractic Clinic that he offering a taster session for you for only £10. Only if you quote RLOCT14SS.
                                            Available until 28th Oct 14.