Sleep.... zzZZzzz

By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med/ Clin Chiro; Masters/ B.Nursing)

With the pace of life becoming faster and with work and the ‘daily grind’ becoming more and more stressful, people are finding less time for relaxation and rest. Our longer work hours and project deadlines often mean that sleep time is compromised, leading to sleep deprivation and its associated side effects. There is no doubt that lack of sleep impairs our ability to function optimally and this is why when we have had a good night sleep we are able to take on the day with energy, stamina and enjoyment. Most people will have on average 7 or 8 hours of sleep each night, but how many hours of sleep do we actually need for health? The answer is not simple and for years sleep experts have not been able to come to a unanimous understanding. However, in general it is recommended that we have at least 8 hours sleep a night, or is it 6 hours, or perhaps 7 hours?… And so the debate about sleep begins. If you do your own self assessment no doubt you will notice that when you have at least 8- 9 hours of sleep each night that you have more energy, a stronger immune system, less difficulty concentrating, better clarity of mind and a greater attention to detail. The amount of sleep that we require varies based on our age, physical circumstance and health status. For example, on a daily basis babies and infants need anywhere up to 16 hours of sleep, teenagers require at least 9-10 hours, adults benefit from a minimum of  8 hours and during the first trimester of pregnancy women often require more sleep than usual. Elderly people or those whom are convalescing may also benefit from more rest and sleep each day.

Sleepiness is dangerous, there is no doubt about that. Vic Roads campaigns ardently promote that a “A 15 min power nap could save your life”. When we are tired and drowsy it is almost impossible to be alert, to drive safely, to be productive at work or at home and to make the best decisions. In our personal lives, when we are lacking energy, our healthy lifestyle is strongly compromised, for example who feels like exercising when they are tired? And who wants to commit the time to prepare and cook a healthy meal? Outside of our homes the greatest danger of inadequate sleep lies in high mental performance jobs such as; industrial production, transport, mechanics, the military and in health care. Some studies have shown that shift workers have altered mood and attitude, acuity imprecision, distorted attention and generalised fatigue. Other studies have concluded that chronic loss of sleep (6 hours or less each night) causes an equivalent of up to 2 nights of total sleep loss and over time leading to a significant reduction in mental performance. Basically, whether it is for the short term or for a prolonged period of time, sleep deprivation is a major problem, with potentially deleterious effects on health, well being and life.

Oxidative stress

We know that sleep is a complicated process that is in no way completely understood. Sleep is essential for healing, repair and growth. During sleep the brain remains active, working to inhibit the release of cortisol (a stress related hormone involved in diabetes), to stimulate the release of most growth hormones and to recharge cellular energy necessary for immunity. For years we have heard that “stress is a killer”, and now the science communities are confirming that stress, in all forms (sleep deprivation, chemical, environmental, emotional and physical stress) generate a process known as oxidative stress. Oxidative stress occurs in cells that are under prolonged stress and is closely related to an increased rate of cellular aging/ premature aging, neurodegenerative disease (depression, alzheimer’s & parkinson’s), heart disease (atherosclerosis), diabetes and various cancers. Every organ is vulnerable to oxidative stress, however the brain is especially at risk as it requires an enormous amount of oxygen for its function and survival. When the brain is effected by oxidative stress, the cerebral cortex is the first part of the brain to display changes. This area of the brain is responsible for; thinking, perceiving, producing and understanding language, determining intelligence, personality, motor function, planning and organization and touch sensation. So, as thousands of people each year turn to Botox, medications and stimulants, perhaps just a few more hours of sleep, less stress, a more active lifestyle and a healthier diet may in fact be a better option for the ‘wellness’ and ‘anti-aging’ campaign.

Sleep Difficulty

If you are a person who is prone to stress or anxiety and you lay in bed at night calculating, planning, thinking or retracing thoughts, instead of sleeping then this information may interest you. From a neurophysiological perspective, sleep is a process of the parasympathetic nervous system, which controls functions such as; rest, relaxation, healing, repair and digestion.

There are 5 different stages of sleep, including Rapid Eye Movement (REM) or stage 5 (where deep sleep takes place). It is during this state of deep sleep where dreaming occurs, as well as healing, repair and growth. Due to life in general, sleep disturbance has unfortunately become extremely prevalent. The cause is often multifaceted, however commonly results from adrenal stress or adrenal dominance. This means that the body is producing and releasing high levels of adrenalin, rather than sleep promoting hormones such as serotonin and melatonin. This may lead to sleep inability (insomnia), a difficulty in falling asleep or an occurrence of regular waking.

A helpful sleep tip is to avoid dietary stimulants such as; caffeine, sugar and energy drinks (when the brain and adrenal glands are ‘stimulated’ and in a stressed state, sleep is almost impossible... Perhaps try drinking water instead, snacking on fruit or nuts instead of sweets and maintain a health diet so that your vitamin B complex levels are appropriate for cellular energy and health. If sleep difficulty persists, consider consulting a naturopath or your preferred health practitioner as there are supplements available that promote calming and which may aid in coping with stress. In your pantry, chamomile tea is helpful. Meditation or yoga classes and regular exercise may also be of assistance. In addition, perhaps an assessment of your nervous system function by a doctor of chiropractic may also help you deal with the cause of your sleep difficulty. Often when spinal alignment and nervous system function are aberrant, stress coping mechanisms may be challenged and overall well being compromised.

Sleep Hygiene

The quality of our sleep is vital in augmenting the benefits of sleep. Of course to achieve restful sleep we must be able to ‘turn off’ and this only possible if we are comfortable. The quality of our sleep is very much determined by the environment for which we are sleeping in. For instance if we have high radiation saturation in the bedroom from electrical appliances such as: phones, televisions, lamps, clocks, radios, chargers, electrical blankets, computers and so on then brain waves may be altered, creating a state of anxiety in the nervous system, rather than rest. In order to reduce radiation exposure when you sleep, consider turning off appliances at the switch. This will also save electricity and reduce the cost of your quarterly bill. But better yet, have all non essentials items such as a televisions and computers in other rooms in your home.

Sleep posture

Sleep posture is also important and may be positively promoted by a supportive ‘orthopaedic’, ‘spinal support’ or ‘spine align’ type of mattress. When choosing a good quality mattress, look for firmer options that have been approved by accredited allied health associations such as the chiropractic, orthopaedic or osteopathic associations. Sleepy’s stores stock a terrific range of supportive mattresses which promote proper spinal alignment when you sleep. Their chiropractic range has been vigorously tested and endorsed by the Chiropractor’s Association of Australia (CAA). These mattresses are extremely comfortable and will last your many years of restful sleep. Try to avoid memory foam mattresses, as these are much to soft and mould to the current posture that your body is carrying, which is of course not optimal if you tend towards poor posture. A mattress with broken springs, body imprints or those that are soft may lead to ‘tossing and turning’, a restless night sleep, back pain or discomfort and overall fatigue.

As with mattresses, appropriately fitting and supportive pillows are essential. A contoured foam pillow that is supporting your neck as you sleep will allow your neck muscles to relax and reduce the likelihood of headaches, neck pain and snoring. Therapeutic Pillows International stock a great range of such pillows that you may talk to your chiropractor or preferred health care practitioner about. It is generally recommended to avoid sleeping on your stomach as this will place stress on the intricate joints in your neck, causing strain and potential musculoskeletal problems. The best sleep positions are on your side or on your back, however if these sleep positions are uncomfortable at first, try placing a small pillow  or rolled up hand towel between your legs (if you are on your side) or under the small of your lower back (if you are on your back).

Sleep in all of its complexity is an enormous topic for which this article only touches the surface. However the information included offers you at least some insight and may act as a motivator in assessing your own sleep environment and lifestyle. In order to revitalise your body each day, try to get to bed an hour earlier then you would usually, perhaps even before 10pm. For your health now and in the future, always do your best to live a healthy lifestyle today. This doesn’t necessarily mean becoming a fitness addict or someone who is obsessed with healthy diet, it just means finding balance. Remember, the key to a healthy lifestyle is balance… Enjoy and good luck on your journey of health.

References

1. Adam, K. (1984). Sleep helps healing. Brit Med Journ. Vol 289 (6456).
2. Pilcher, JJ & Huffcutt, AJ. (1996). Effects of sleep deprivation on performance: A meta-analysis. Journ Sleep Res & Sleep Med. Vol 19 (4). Pg. 318-326.
3. Hong, MA (2001). Effect of 52 hours of total sleep deprivation on mood in healthy young men. Chin Journ Psych.
4. Jiang, B & Zhao, Z. (2007). Oxidative stress induced by sleep deprivation: an update. Acad Journ Sec Milit Med Uni.
5. DING, L & HU, X (2010). The Effects of sleep deprivation. Stud Trace Elem Health.
6. Van Dongen, HPA etal. (2003). The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation. SLEEP. Vol 26 (2).
7. Samkoff, JS & Jacques, CH. (1991). A review of studies concerning effects of sleep deprivation and fatigue on residents' performance. Acad Med, Vol 66 (11). Pg. 687-693.
8. Ebert, D. (1991). Effects of sleep deprivation on the limbic system and the frontal lobes in affective disorders. Psych Res: Neuroimag. Vol 40 (4). Pg. 247-251.
9. Gopalakrishnan, A etal.(2004). Sleep Deprivation and Cellular Responses to Oxidative Stress. SLEEP, Vol 27 (1).
10. Ursin, R. (2002). Serotonin and sleep. Sleep Med Rev. Vol 6 (1). Pg. 55-67.
11. Cajochen, C (2003). Role of Melatonin in the Regulation of Human Circadian Rhythms and Sleep. Journ Neuroendo. Vol 15 (4). Pg.432- 437.

DETOXING FOR HEALTH....

By Dr Orly Zuker, Chiropractor
(B.Appl Sci: Comp Med, Clin Chiro: Masters, B.Nursing)

With parties, indulgent nights out and insufficient sleep, your body may be telling you that it is time to detoxify. The winter months also don’t help as people tend to eat more 'warming' or heavier foods, which generally means high fat meals. Winter diets can often lack nutrition from vegetables (mainly due to seasonal unavailability and because of the fact that winter meals are cooked rather than raw). If sugar and alcohol are added to the equation, the body is placed under duress to function optimally. 

The body has an impressive ability to detoxify after boozy nights, fatty meals, and mild poison ingestion, however every now and then is a little a little help goes a long way… And this is where detoxing comes into play. Most people are totally unaware or ignore the signs and symptoms associated with toxicity, and in many cases leads to ill health or persistent ailments such as bloating, headaches, sluggishness and poor immunity. This can all be avoided when lifestyle changes are implemented, thus restoring and enhancing 'health'. In order to augment the detoxification process specific supplements/ herbs, as well as probiotics may be recommended to assist the efficiency of your body’s natural detoxification functions.

Why detoxification is important...

Besides the obvious ailments leading someone to undertake a cyclic detox, there are many reasons why 'detoxing for health' is a great concept.

The human body is an incredible machine, which is able to self-heal and self-regulate. Very simply, the liver and kidneys are the primary organs of detoxification (the gut, lungs and skin are also able to eliminate waste). Every day the nervous system sends and receives vital messages in response to environmental stimulus. This communication occurs between the brain and the organs of the body, allowing such processes as waste elimination to occur. Without this innate process our health status would be deplorable, in fact we would be in big trouble. 

If the body is not eliminating and detoxifying effectively and efficiently each day, we are more susceptible to parasitic invasion and poor immunity, gut dysbiosis (overgrowth of 'bad' bacteria), a compromised ability to cope with stress, leaky gut syndrome, offensive body and foot odour, headaches, muscle fatigue and pain (non-exercise related), skin rashes (eczema etc), poor short term memory, fatigue and mood swings.

Symptoms aside, even if you 'feel great' and your body is eliminating efficiently, periodic cleansing or detoxing is a great step towards health prevention and may increase energy, slow the rate of cellular aging (due to a reduction in free radicals in the bloodstream), improve digestion, aid weight loss, reduce the risk of colon cancer & digestive ailments, improve nutrient absorption and increase vitality.  

There are many factors involved in maintaining and achieving optimal health, although internal cleanliness is possibly one of the most important factors and a magnesium oxide colon cleanse is a beneficial option. This supplement literally flushes waste out of the bowel by increasing the osmolarity (water pressure) of the gut leading to a very effective liquid elimination.

DETOX GUIDE:

For health it is essential to have minimal toxic load, minimal free radicals and efficient waste removal. There are many theories that exist about periodic detoxing, of which all promote regular cleansing and flushing of the digestive system. How often and for how long you do your cleanse is a personal choice.

For your health and safety, during your detox period, ensure that you are under the supervision of your preferred health care practitioner.

            

1. Eat high water content foods

During a cleansing period, be sure to eat an abundance of fresh fruit and vegetables. Consume organic produce where possible and eat a varied diet. Ingesting a diet that has 'high water content' allows the body to maintain hydration, and at the same time has a cleansing function for the gut.

In order to reduce free radicals in the bloodstream have plenty of antioxidants (from sources such as; brightly coloured fruits and vegetables, spirulina, gojiberries, incaberries, acaiberries, olive leaf extract and noni).

Provided there is no issue with fructose-intolerance, a great ‘high-water’ start to a detox day is with a fruit salad, a fruit smoothie (with almond milk) or some fresh home-made juice (use a cold-press juicer so that all goodness is retained). On day one, lunch and snacks can be salads and cut veggies and dinner may be steamed vegetables and soup. After the first day, add some protein and healthy fats to your meals for sustenance and repair.

In order to get the most out of a detox program, avoid: dairy, coffee, wheat, tap water, alcohol, cigarettes, sugar, processed foods, soft drinks, artificial sweeteners, artificial flavouring, additives and preservatives.

2. Food combining & optimal digestion

For the past 30 years a ‘food combining’ movement has existed. 'Food combining' theorises that by not combining complex proteins with complex carbohydrates and by not eating fruit after midday that digestion and health may improve. This theory has elements of logic and at the same time makes no sense. The flaw that science/ physiology points out is that the human body produces a variety of digestive enzymes that are capable of digesting any meal at any time. On the other hand, some people report that after a meal where they have combined carbohydrates with proteins they feel tired, bloated and gassy. Perhaps test out the theory for yourself, and observe how you feel after each meal. By implementing food combining principals you may notice; increased energy, reduced constipation, weight loss and a reduction in bloating and flatulence. 

4. Organic Food & Supplements

There has been much speculation, enquiry and research into the advantages of eating organic foods and products. The likelihood of there being greater nutritional value in organic produce may be_­ questionable, however the greatest benefit of organic is simply the reduced toxic load. Organic products are grown and processed without the use of synthetic chemicals, fertilisers or genetic modification. For those who are not convinced, just think of how sweet, juicy and tasty an organic home-grown tomato is, grown naturally just as nature intended.

5. Water

Water is essential to human survival and even more important during a detox period. The amount of water a person should drink is dependent on body type/ composition. A smaller person may like to drink 1.5L-2L, whereas a larger person may like to drink 2L-3L a day. In an attempt to avoid heavy metals, bacteria, slime, rust, chemicals and industrial by-products (such as fluoride) always drink filtered water. A helpful tip is to enhance water with fresh lemon. This augments the cleansing process and at the same time makes water a little more refreshing and appealing. Interestingly, Chinese people have for thousands of years started their day with 1/2 a fresh lemon squeezed into warm water to aid digestion before breakfast. Try it today!

With today’s unhealthy or indulgent lifestyle it is apparent that periodic detoxification is a positive adjunct to a healthy lifestyle. In order to support compliance, try not to be too strict (but at the same time stay away from doughnuts and custard tarts!). For the best results, implement a detox at least 2 times a year, for at least 1-4 week. Keep in mind that detoxing isn't necessarily an enjoyable or pleasant practice, and you may feel tired, suffer from withdrawal headaches, muscle aches and sluggishness, however at its conclusion your body will benefit and within a week or so you should be feeling great.

Remember, taking healthy action is a step closer to better health. Enjoy the salads... Enjoy the freshly squeezed juices... Enjoy the results, and good luck with your detox.

THE BENEFITS OF MASSAGE, AN ANCIENT HEALING ART...

By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med/ Clin Chiro; Masters/ B.Nursing)

Dating back thousands of years, along with herbal medicine and manual therapy, massage is one of the oldest healing arts. Historically, massage was used by ancient Greek, Egyptian, Chinese and Indian people to treat a variety of ailments, believing that it would facilitate the body's natural ability to heal. Today, massage is seen as a ‘natural therapy’, with the focus being mainly on musculoskeletal treatment, relaxation and well being. Most people, at some stage in their lives have enjoyed the bliss of a foot rub, the calming effects of a relaxation massage or the therapeutic benefits of a deep tissue massage, and if not, don’t know what they are missing out on.

Many people chose to have regular massage as they find that it offers them an opportunity for relaxation and stress reduction, where other people find benefit from having their tight muscles relieved. What ever your reason is for choosing massage as an adjunct to a healthy lifestyle, you will no doubt find that your busy work life will seem less demanding by having this opportunity to ‘turn off’.

Over the past two decades science has studied the effects of touch, making it clear that touch is essential to human survival. Whether we are a baby, a teenager, an adult or an elderly person, touch offers us a sense of security, bond or nurture. Physiologically when the skin is touch the nervous system registers the ‘external stimulus’, via the mechanoreceptors (mechanical touch receptors) and nociceptors (pain receptors). In relation to this stimulus, whether it is a gentle or firm stimulus, the brain communicates sending messages up and down the spinal cord to correct a problem, respond to a situation or to adjust the body’s homeostasis (biochemical balance). This is one of our very first primal survival mechanisms.

In this article we will discuss a variety of situations or circumstances for which massage may be of benefit, nevertheless from birth till old age, there are certainly advantages to having massage. Recent medical and scientific research tells us that massage may have a number of health promoting values. Some of these include; relief of pain and muscle tension, reduced anxiety and depression, reduced blood pressure, increased blood circulation, improved sleep, relief of tension headaches, lymphatic stimulation, reduction in stress hormones, enhanced tissue healing and injury and prevention.

There are many different forms of massage available. Depending on your preference, you may choose firmer or stronger treatment that remedial (deep tissue), shiatsu, myotherapy (trigger point & soft tissue therapy), rolfing and Swedish massage offer. These types aim to reduce muscle tightness and dysfunction. If you need or prefer a softer and more nurturing type of massage then relaxation and aromatherapy massage, baby massage and reflexology offer more of a relaxation and stress reducing approach. No matter which massage form you prefer, the treatments have proven to be safe, with minimal risks associated. In saying that, it is important to always choose a trained professional when it comes to taking care of your body. In most cases the masseurs you find at markets and shopping centres are not the best option, as they are often extremely ‘heavy handed’, with very little concern for physiology and health, and the practitioners do not have sufficient training. Eastern style massage commonly involves manipulative techniques (for which these masseurs are not highly trained in) that may place your body in a compromising position. Rather choose to visit a chiropractor for this type of treatment as these doctors are extensively trained in areas such health management, diagnosis, pathology, anatomy physiology, manipulation and soft tissue techniques.

Musculoskeletal Complaints


Today our lives are more sedentary and our lifestyles are mostly spent indoors at a desk or at a computer. From a musculoskeletal perspective this is a considerable problem, merely because life requires movement. When we move, the cerebellum (a part of the brain) is activated, promoting blood circulation, nerve communication, hormone production, lymphatic drainage and metabolism. As a result of sitting for 8hr-10hr a day, the intricate joints in the spine become relatively immobile causing the spinal joints to be ‘jammed up’ and the spinal muscles to be tight. This leads to the neck and lower back pain as well as headaches. Disc injuries have also become more prevalent as a result of employees being sedentary all day to active at night, often lifting heavy weights at the gym. Twisting and lifting is commonly the mechanism of injury with spinal discs, so please take care; warm up and stretch before you exercise after work and cool down in a similar fashion. If you frequently or intermittently experience musculoskeletal pain or discomfort, anti-inflammatory medications are NOT the answer either as they are only treating the symptoms, and not the cause. In addition over the past 10 years or so, self diagnosis, self prescription and excessive use of ‘over the counter’ medications has lead to an increase in anti-inflammatory side effects such as stomach ulcers and gastric bleeding. Whenever there is a problem, not only associated with health, it is imperative that we ‘go to the source’ and that we deal with the cause. With musculoskeletal pain and dysfunction, a large proportion of the time, the cause may be connected to spinal and muscle dysfunction (mechanical causes), consequently making manual therapy an appealing option. Manual therapies such as massage are far safer than any medication, so perhaps try a therapeutic massage first. If your symptoms persist, it may be worthwhile or necessary to have your spinal alignment assessed by a musculoskeletal doctor, such as a chiropractor, as spinal misalignments (subluxation) may be the cause of the muscle tightness and dysfunction you are experiencing.


In more specific fields such as sport, remedial massage has become very popular. Professional sporting players and elite athletes have a great deal of strain placed on their body on a daily basis, and treating their muscles with massage has been found to be a beneficial adjunct to recovery. With high intensity activity, lactic acid (a toxic bi-product of anaerobic and aerobic activity) accumulates in the muscles and some joints. This substance causes the jelly-like sensation that you may experience after a sprint or the achy, heavy and queasy feeling that often occurs as a result of prolonged activity or long distance events. Initially after exercise, “walking it off”, fluid/ electrolyte replenishment and stretching are all of assistance. In some situations though, a sports massage will be more effective in facilitating the recovery process, allowing your muscles regain proper function faster.

Baby Massage

Babies are a delight that bring happiness and joy to the world. Unfortunately though, today we are seeing an increase in ‘unsettled baby syndrome’ or colic. When a baby is unsettled the cause is often multifaceted and may be related to; digestive problems, wind, formula or artificial milk, musculoskeletal strain, fever, the list is really endless and health care practitioners are often unable to isolate the exact cause. However, what is for certain is that birth is more medicalised than ever and babies are coming into this world with a great deal of intervention; forceps, manual extraction, vacuum suction and caesarean sections. Although these inventions are in some cases necessary, especially in more complicated and traumatic births, they do not come with out side effects. The use of force to the neck can leave a baby with dysfunction to the spine (subluxation), torticolis (wry neck & muscle spasm), haematomas (large doughy bruises) and muscle dysfunction (trigger points, hypertonicity). In any of these situations it is important that your baby be examined by a musculoskeletal doctor such as a chiropractor, so that any issues are addressed allowing them to reach their full potential. Chiropractors’ are able to assess the condition of your baby’s cranial, skeletal and muscular systems, and correct any dysfunction. Once this examination has taken place, and any inherent or underlying problem addressed, baby massage may be utilised. Baby massage is a helpful therapy that you may either implement yourself (courses are available around the world) or perhaps take them to a trained massage therapist.

Infant massage has been practiced for centuries all around the world, especially in Africa and South America and in Eastern countries. All babies may benefit from massage, especially those that are premature and who are unsettled with colic, jaundice and other complaints. Baby massage may promote circulation, improve sleep, assist digestion (constipation), ease the irritation associated with teething, increase weight, reduce the stress and anxiety associated with colic, promote bonding (with the father, mother and baby) and encourage growth and development (through touch). Some studies have also found that massage may assist in reducing bilirubin levels in premature as well as full term babies with physiological jaundice.

When implementing baby massage, use natural oil such as almond oil. You may want to add a few drops of lavender or chamomile essential oils as they may have calming effects for your baby. Baby’s have sensitive and vulnerable skin, so attempt to avoid baby lotion­­­­­­­­­­­­­­­­­­­­s and oils which have potentially harmful chemical additives such as; SLS, paraben preservatives, TEA, PEG, DEA, MEA and Propylene glycol.  These ingredients are often found in commercial baby products such as; Johnson’s baby, Nivea and Huggies baby. Perhaps try more organic based products such as; Wotnot, Aromababy, Gaia and Baby Organics.

Oncology Massage

For years, nurses around the world have recognised the benefits of touch and massage in their field; especially in geriatric, obstetrics and more recently in oncology. Since the 1990’s there have been many research studies into the effects of massage, proving that  massage may assist in or be a supportive adjunct in special circumstances such as; anxiety, high blood pressure, back and neck pain, headache syndromes, palliative care and in coping with cancer. In addition massage therapy may also be especially useful during labour, to ease the pain of contractions.
In regards to oncology, whether the illness is terminal or temporary, cancer treatment is often unforgiving on the body. Massage and touch will not only nurture the patient, but also allowing them to feel more comfortable, improve their quality of life, ease their suffering and allow them to cope better with their illness. Some recent research has shown that oncology massage may promote relaxation and sleep, and enhance the immune system, quality of life, relieve the side effects of treatment, reduce the fatigue, nausea, pain and anxiety associated with treatment. During such a time of recovery and healing or palliative care, touch is simply invaluable.

Labour, Pregnancy and Menstrual Pain

Every month, women all around the world suffer form cramping, lower back spasm and pelvic pain related to their menstrual cycle. Some women are fortunate to not experience menstrual pain; however those that do would try anything if it helped. In avoiding medication, a trusty heat pack, magnesium, stretches and massage to the lower back are often all it takes to ease the discomfort. When we look at the anatomy of the spinal cord and the peripheral nerves that innervate the reproductive system, the nerve supply exists from the lumber/ lower back vertebral joints. In saying that, massage of the near by tight muscles (quadratus lumborum and erector spinae) in conjunction with chiropractic adjustments is often extremely helpful, resulting in a reduction in menstrual pain. A recent study concluded that massage therapy was an inexpensive and safe alternative to over the counter medicines, in reducing the pain related to endometriosis (a condition which causes heavy and painful periods). This approach may not suit or help every woman; however it is certainly worth trying, perhaps in the first couple of days of your menstrual cycle.

Throughout the nine months of pregnancy, women experience a great deal of change in their bodies. During this time of rapid growth for the foetus, a pregnant woman’s weight will increase, their posture will change and in response to maternal hormones they may become emotionally labile. Pregnant women frequently experience lower back pain (including sacroiliac joint, coccyx and pubic pain), muscular tightness in the lower back and pelvic muscles and general fatigue. It is for these very reasons that prenatal massage may be extremely helpful. Some research and patient feedback suggests that prenatal massage may be effective in reducing lower back and pelvic pain, headaches, neck and shoulder tightness and postural stress on weight-bearing joints (such as the hips and knees). Massage of course also promotes relaxation, causing a reduction in stress hormones and anxiety throughout pregnancy. During labour many women find that a heat back and massage to the lower back eases the pain of contractions somewhat and offers an element of comfort (until the next contraction comes no doubt!). The only downside to this is that during labour many women want so one touching them and no clothing or heat devices restricting them, however it is certainly worth a try if it may ease the pain of childbirth a little.

By now, if you have not had a therapeutic massage before, no doubt you will be booking in for one shortly. Enjoy! Keep in mind that massage is a safe, gentle and natural alternative to the treatments that exist for headaches and musculoskeletal ailments. Please be sure to have your condition comprehensively assessed if your symptoms are recurrent, unusual, persistent or becoming progressively worse. Your trained massage therapist should be aware and able to refer you for appropriate examination and treatment if your physical problems are out of their scope of practice.

Remember that movement is life, that stress is the leading cause of many preventable lifestyle diseases and that touch is essential for survival. Treat your body right and take good care of yourself. If you take care of your body, you will preserve your health as you move into the future, fit, healthy and vital. Good Luck on your journey of health.

References:

1. Cherkin, DC etal. (2001). Randomised Trial Comparing Traditional Chinese Medical Acupuncture, Therapeutic Massage and Self-Care Education for Chronic Lower Back Pain. Arch Intern Med. Vol 161. Pg. 1081-1088.
2. Sherman, KJ etal. (2009). Randomized Trial of Therapeutic Massage for Chronic Neck Pain. Clin J Pain. Vol 25 (3). Pg.  233-238.
3. Chen, J etal. (2011). Baby massage ameliorates neonatal jaundice in full-term newborn infants. Tohoku Journ Exp Med. Vol 223 (2). Pg. 97-102.
4. Russell, NC etal (2008). Role of massage therapy in cancer care. Journ Altern Compl Med. Vol 14 (2). Pg. 209-214.
5. Sagar, SM etal. (2007). Massage therapy for cancer patients: a reciprocal relationship between body and mind. Curr Oncol. Vol 14 (2). Pg 45-56. 
6. Hanley, J etal. (2003). Randomised controlled trial of therapeutic massage in the management of stress. British Journal of General Practice. Pg 20-25. 
7. Beider, S & Moyer, CA. (2006). Randomized Controlled Trials of Paediatric Massage: A Review. Advance Access Publication. Vol. 4 (1). Pg. 23–34. 
8. Valiani, M. (2010). The effects of massage therapy on dysmenorrhea caused by endometriosis. Iran J Nurs Midwifery Res. Vol 15 (4): 167–171.
9. Chunco, R. (2011). The Effects of Massage on Pain, Stiffness, and Fatigue Levels Associated with Ankylosing Spondylitis: A Case Study. Inter Journ Therap Mass Bodyw. Vol 4 (1).Pg. 12-17.
10. Mainous, RO (2002). Infant massage as a component of developmental care: past, present, and future. Holist Nurs Pract. Vol 16 (5). Pg. 1-7. 
11. Field, T. (2010). Pregnancy and labour massage. Exp Rev Obst Gynec. Vol 5 (2): Pg. 177–181.

Raising Healthy Kids & Families....

By Dr Orly Zuker, Chiropractor
(B.Appl.Sci: Comp Med, Clin Chiro: Masters, B.Nursing)

 Life is not the same as it used to be in the 1980s and 1990s, let alone the 1960s. Families in general are less active and unhealthy with preventable lifestyle diseases. Australian families are becoming more and more aware of the importance of not only educating their children about health, but also about creating a home environment that promotes health, vitality and sustainability. 

As our children grow up, it is imperative that they be educated about the human body, that they learn healthy eating behaviours and that they practice all elements of a healthy lifestyle (treats are fine, however ‘healthy’ is the fundamental key). This is so important because sadly childhood obesity rates have increased dramatically in Australia over the past 10 years, as has the incidence of diabetes, allergies, ADHD (and other behavioural issues) and autism.

The cause of these conditions or illnesses are of course multifaceted, however are strongly implicated with an unhealthy lifestyle (including poor diet, insufficient exercise, inadequate sleep and so on). Today, with schools increasing the amount of homework our children bring home and with TV and video games, children are simply spending too much time indoors. This has led to hyperactivity, inactivity and obesity.  

In the adolescent age group, smoking, drugs and alcohol abuse have remained an issue for centuries. Today, the dangers of these 'unhealthy' behaviours are obvious and well documented, yet adolescents, young adults as well as mature adults continue to indulge in these harmful habits and choices. Why this is will remain a mystery to the health and medical field. However, campaigns such as 'Quit' along with other government initiatives are doing a great job at reducing drug and smoking related illness and death.

As adults, parents or future parents we must realise our position as a role model and must do our best to set a high standard, valuing and encouraging health, clean behaviour and vitality. A good start is to include children in grocery shopping, gardening and in the kitchen, making healthy food choices and to not make too big a deal about eating vegetables/ healthy food. Children are often put off by the texture of green vegetables, however enjoy the taste of fruits, so get creative with your cooking and make healthy eating fun! You can do this by shaping fruit and sandwiches with dough cutters and so on.

From a young age, if exposed to a healthy lifestyle as a 'norm', children will more likely continue on great values of a health as they develop into independent adults. This article will cover a few aspects of how to 'raise healthy kids and families'. Have fun guiding your family towards optimal health and wellness…

1.Eat Together

Enjoying dinner as a family is one of the easiest ways to promote a healthy lifestyle. All around the world, meal-time is considered a sacred family time. Interestingly, studies have found that family meal-times offer our kids a sense of support and feeling of belonging, resulting in better coping, less labile moods, reduced anxiety and overall better academic performance.

Dinner is especially a great opportunity to reflect on your day; sharing achievements, discussing challenges, planning goals and picturing dreams together.  However, between our work and social commitments, kid’s activities, and home responsibilities, life is busy.

In order to make family dinners an everyday occurrence, be sure to prepare for the week. Create a set time for dinner and follow a routine. To take the load off a little too, have the children contribute and get their hands dirty, they love helping in the kitchen!! Meal preparation time is an opportunity for parents to teach their children about nutrition, the purpose and intent behind eating and about food appreciation.

Encourage the entire family to eat slowly and chew multiple times before swallowing. In addition, a helpful tip for digestion is to avoid consuming fluids with your meal and to not eat when you are stressed, upset or angry. In addition, avoid eating in front of the TV as this is not a practice congruent with raising healthy kids and families.

2.Eat A Healthy Family Diet 

Young children have what seems like an unlimited store of energy. They grow at an astonishing rate, are incredibly active and have energy demands that are double or triple that of an adult. Needless-to-say, for their health and development it is essential for their health and energy that nutrition be impeccable. Unfortunately in today’s day-and-age of being ‘time poor’, busy and in a hurry, for some people convenience has taken precedence over quality.

Packaged, processed and fast-food have become the first choice for family meals and snacks. Unfortunately these options are laden with salt, preservatives, flavour enhancers (MSG; 621, 622, 623), colouring, sugar and other hidden nasties... To make matters worse, a poor diet coupled with inactivity have quickly becomes the root cause for childhood obesity. 

This is easy to avoid by ensuring that your children eat an abundance of fresh and raw fruits, vegetables, nuts & seeds (if allergies are not a problem), a variety of grains (not only wheat; perhaps try spelt, rye, kamut, oat and rice), omega-3 fish oil and other healthy fats (olive, coconut, avocado, nuts). In their lunchboxes try not to take the 'easy option' and be conscious of offering something from all food groups. Perhaps try substituting items such as potato chips and sweets with veggie sticks & dip and or fruit kebabs (kids love making these). For further information on healthy diet options and recipes for your family, consult with your naturopath, chiropractor, dietician or your preferred health care provider and search the web for delicious recipes.

3.Limit Screen Time & Get Outdoors

Due to the fact that child obesity and problems such as ADHD have increased (although this often an over diagnosed problem and label that can in most cases be alleviated by a diet reform and by increasing exercise!), the government is encouraging that children limited screen time to less than 2hrs a day (this includes tablets/ video devices/ TV/ computer games, DVDs, and the internet!). As children grow and become more aware it is important to have restrictions in place and to commit to them.

Encouraging your children to have 'TV free days' throughout the week is a healthy practice, and avoid exposure to world and local news programs (our children don’t need this negative form of information or ‘education’).

Encourage your children to play outdoors (like we all did in the good old days!), play in sandpits, build cubby houses, join sporting clubs, take swimming lessons, attend dancing classes and implement music tuition instead of relying on technology for their entertainment and leisure. A family walk before or after dinner (with or without the dog) is a positive family activity too.

It is not rocket science, but funnily enough, researchers are strongly considering that if children exerted more energy outdoors and consumed a healthier diet (free of artificial colouring, flavouring and preservatives) that their health, behaviour and ability to concentrate would in fact improve. 

4.Educate & Empower Your Children

An educated person is an empowered one who would prefer to be independent, showing responsibility and leadership. Always give your child time and space to determine and develop who they are based on their own choices (of course with limitations and guidelines). It is important to control parental 'pushiness' or bullying, which often discourages them and hinders their self-esteem and confidence.

Rather encourage the sporting, academic or musical talent that they display and only guide them in the direction of being their best. 

Children need to 'get back to nature', so expose your children to the great outdoors, have them walk in the hills or countryside, swim in the ocean, climb trees and play in a park. Have them plant flowers or vegetable seedlings, and watch them grow. They will enjoy the sense of achievement when it is harvest time or will benefit from dealing with disappointment if the harvest fails (both are priceless lessons).

5.Be Persistent With Your Children

Every parent has moments where they are frustrated, exhausted, tired and fed up of nagging children, who are bored or difficult to please. In saying that, one of the greatest tests of parenting is patience. Mealtimes, specifically dinner time is a good opportunity to practice your patience…

No doubt the battle of convincing your kids to eat their broccoli or brussel sprouts may be difficult, so perhaps try to educate them about the benefits of eating these vegetables (again be patient and try not to influence your children by your likes or dislikes of food). With children under 5 years of age be prepared for tantrums and food throwing, although try not to give up as it may take multiple attempts before meal times become an effortless pleasure. In addition, do your very best to avoid using food as a reward (especially sweets!), this will only lead to an unhealthy perception of food, poor eating habits in the future and lead to more stress and tantrums for you. It’s not worth it.

6.Look After Yourself

Children are like sponges, they “do as you do” and as a part of their developmental milestones they will mimic you verbally, repeat you physically and copy your body language. In saying that, the best and only thing to do is to lead by example by being a terrific role model! This will in most cases give your children a head start in transitioning into adolescence and adulthood as healthy, well-mannered and polite young people.

It can't be emphasized enough how important it is for you as a parent to look after yourself and to have your children regularly see you attending exercises classes or playing organised sports and by eating well etc... If they only see you being reactive with your health, then they are also likely to grow up only ‘fixing something when it’s broken’.

If you are bored with exercise, the couch will definitely have more appeal than hard, sweaty workouts, so be creative and find the activity that interests you. There is so much on offer these days such as; fitball sessions, swimming, yoga/ pilates, gym classes, dance classes or workouts such as ‘Zumba’, daily walking/ cycling, team sports, cardio-tennis, PT bootcamps are all available. Try to exercise at least 3+ times a week for a minimum of 20 minutes per day.

Show your children that you eat well and avoid packaged and processed foods and if you do have ‘treats’, cook or bake them yourself. Children love baking (and licking the spatula), so have them help you! 

A note to mums’- it is okay to share the load and have time out for yourself!! If your responsibilities as a mother become challenging or you are finding it difficult to find the time to schedule some exercise or ‘you-time’, just ask your partner, friend, family or support person for help.

7.Take Care of Your Spine & Nervous System

The nerve system is the master controller of all body systems and functions. From a Chiropractic perspective, ensuring that it is free of interference is essential for health. Families all around the world report that when they have regular chiropractic adjustments, they are a happier and healthier family unit. Research into the effects of Chiropractic care suggests that Chiropractic adjustments may support a child’s cognitive, emotional, social and physical development. Whether you are a pregnant woman, have a new born baby or a young children, are a father, a grandparent or anyone else, Chiropractic care may assist you on your road to recovery or may enhance your overall health and well-being, naturally.

8.Posture, Posture, Posture

Today school bags are heavy and a slouched posture has become socially ‘cool’, however it is not so ‘cool’ for the spine. As bipedal mammals (those that stand on two feet), our spine is our foundation. 

Prolonged poor posture places gravitational stress on the fine peripheral nerves and the vertebral joints, in many cases leading to pain and dysfunction (referred to by Chiropractor’s as vertebral subluxation).

To promote good posture, when sitting on the couch place a pillow in the small of the lower back, and try to sit up straight. When standing, draw your shoulders back, tuck you tummy in and be tall/ upright. When sitting, try to sit upright on the edge of the chair or with your spine up against the back rest and avoid crossing your legs. For adults and older adolescents, avoid sitting on your wallet as this can imbalance your pelvis and lead to all sorts of problems.

Try to use desktop computers instead of laptops, as they promote better posture. 

During sleep, ensure that all family members have a supportive foam-contoured pillow (each individual can be fitted properly by a Chiropractor) and avoid tummy sleeping as this will place strain on the delicate structures of the neck and strain the lower back.

Lastly, have your children avoid carrying a heavy school bag or backpack (and mum, your heavy handbag is no different!!). Encourage them to put their school bag down when they don’t need to be carrying it and always have them carry their school bag or backpack on both shoulders!!

The journey of raising healthy and happy children is not always smooth and easy. At the end of the day, you are doing your best, so try to be easy on yourself! Parents often comment that they wish their baby/ children came with a handbook or instruction manual. Of course children are not born with this advantage, so in order for you to give them the best start in life, educate yourself and be the best parent you can be.

There is an abundance of parenting information out there (some can be conflicting and confusing!), so find 2 or 3 information sources that you can trust and rely on. For instance, the book; 'Well Adjusted Babies' by Dr Jennifer Barham-Floreani is a terrific source of unbiased and well referenced information. As is the book 'Changing Habits, Changing Lives' by Cyndi O'Mera. 

Be judgemental and question all information you read (without becoming a sceptic), as marketing and advertising are frequently biased and when we are tired and unknowing can lead us in the wrong direction.

Good luck and enjoy watching your children grow and develop into our future leaders.

            References:

1.     Fiese, BH etal. (2006). Routine and ritual elements in family mealtimes: Contexts for child well-being and family identity. New Direc Child Adolsc Dev. Vol 2006 (111). Pg. 67-89.

2.     Fiese, BH & Schwartz, M. (2008). Reclaiming the family table: mealtimes and child health and well being.  Soc Res Child Dev. Volume 22 (4). Pg. 3-17.

3.     Fulkerson, JA etal. (2006). Family Dinner Meal Frequency and Adolescent Development: Relationships with Developmental Assets and High-Risk Behaviors. Journ Adolesc Health. Vol 39 (3). Pg. 337-345.

4.     Alcantara, J & Davis, J. (2010). The Chiropractic Care of Children With Attention-Deficit/Hyperactivity Disorder: A Retrospective Case Series. Vol 6 (3). Pg. 173-182.

5.     Feingold, AJ etal. (2002). The effect of education on backpack wearing and posture in a middle school population. Work: Journ Prev Assessm Rehab. Pg. 287-294.

6.     Ebbeling, CB etal. (2002). Childhood obesity: public-health crisis, common sense cure. The Lancet. Vol 360 (9331). Pg. 473- 482.

7.     Morningstar, MW. (2003). Spinal manipulation and anterior headweighting for the correction of forward head posture and cervical hypolordosis: A pilot study. Journ Chirop Med. Vol 2 (2). Pg 51-54.

8.     Dwyer, T. (1983). An Investigation of the Effects of Daily Physical Activity on the Health of Primary School Students in South Australia. Inter Journ Epidem. Vol 12 (3). Pg. 308-313.

9.     O'Dea, JA. (2003). Why do kids eat healthful food? Perceived benefits of and barriers to healthful eating and physical activity among children and adolescents. Journ Amer Diet Assoc. Vol (103) 4. Pg. 497- 501.

10. Bell, AC & Swinburn, BA (2004). What are the key food groups to target for preventing obesity and improving nutrition in schools? Europ Journ Clin Nutr. Vol 58. Pg. 258-263.