Are you drinking enough water?
Not drinking enough water can lead to tiredness, headaches and poor concentration. Although many people now have healthier diets, another equally vital nutritional need is often overlooked. Water is essential for the proper functioning of our bodies and brains, yet most of us aren't getting anywhere near enough.
Although there is no official UK recommended daily water intake, according to American guidelines
1 to 3 should drink 0.9 litres per day;
4 to 8 year-olds should drink 1.2 litres;
9 to 13-year-old girls, 1.6 litres (boys, 1.8 litres)
14 to 18-year-old girls, 1.8 litres (boys 2.6 litres).
A survey by the Expert Group on Hydration, a think tank of health experts however, suggests that 40 per cent of British children are drinking far less
Adults should drink an average of 2 litres per day.
Dehydration can have a huge effect on children’s health, as they have a higher percentage of body water and lose water faster than adults which means they need to drink proportionally more to replace it
Symptoms of mild dehydration include light-headedness, dizziness, headaches and tiredness, as well as reduced alertness and ability to concentrate.
Drinking water often has an immediate, alerting and revitalising effect, without fluids, the dehydration continues.
Short-term symptoms include irritability, stomachache, a dry cough and an increased risk of dental disease. In the longer term, dehydration can lead to kidney and urinary tract infections.
When water intake is improved, the results can be dramatic. Fewer headaches a reduction in lethargy, and improved concentration levels.
Ensure you and your family have drinking water at all times. It really is a basic human need!
An introduction to our Spinal Rehabilitation Center
Our Exmouth clinic has a well-equipped spinal rehabilitation centre (see our main website)
We will be offering a
Date to be confirmed,
at 53 Imperial Road Exmouth
where our fully trained instructors will be talking about and demonstrating, the varied range of exercise programmes we offer to help alleviate back and neck pain and prevent re-occurring problems.
If you are interested please call our receptionist on 01395 222656 and she will book your place. There is no charge for this evening class. If this date is difficult please leave your name and number and the evenings, which suit you.
*** Please note that you will need to wear loose comfortable clothing should you wish to participate in any of the exercise demonstrations.
You may also simply listen and observe if you prefer.
ARE YOU BENDING OVER BACKWARDS AT WORK ?
The British Chiropractic Association (BCA) reveals the top five back breaking professions
Research conducted amongst BCA Chiropractors overwhelmingly found that those most at risk from back pain are:
1) Office Worker – Long periods of time sitting in awkward positions, often slouched over computer keyboards, or maybe sitting at chairs not properly adjusted for their needs.
2) Nurse – Long shifts, often on their feet all day as well as lifting and carrying.
3) Driver – Hours a day spent at the wheel, sitting in a poor position, along with limited movement.
4) Labourer – Repeated strain from lifting heavy weights and often twisting in awkward positions.
5) Teacher & Nursery Staff – Continuously bending down to a child’s height and lifting children can cause back problems
The BCA comments: “This survey has highlighted what we chiropractors have known for some time.
Office work has been named the top back breaking profession .Those who work in an office were more vulnerable to becoming victims of back pain.
It is assumed that those most at risk from back pain are the ones who have very physical jobs however, as this research has unveiled, whilst lifting and carrying are still common triggers for back pain, it is those with less physically demanding jobs and who are often seated for the majority of the day that could be most prone to back problems.
This lack of exercise and sedentary lifestyle is taking its toll.
Hunching over computer keyboards and cradling the phone between the ear and shoulder can all contribute to lower back and neck stiffness, not to mention the fact that many office workers sit for hours at a time with very little movement.
Recent consumer research carried out by the BCA revealed that 59% of the working population sits down all day at work and nearly 50% of those who work refuse to leave their desks: even for lunch! It is not surprising that come the weekend, it is the office workers waiting in Chiropractors clinics.
According to the BCA a third of the population is suffering from back pain at any one time, causing thousands of people distress and discomfort. The good news is that it is avoidable.
Chiropractic is a primary health-care profession that specialises in the diagnosis, treatment and overall management of conditions that are due to problems with the joints, ligaments, tendons and nerves of the body, particularly those of the spine.
Chiropractic care offers hands on pain management and focuses on muscles, joints and nerves. Chiropractic is suitable for all ages and can help with a wide range of aches and pains from head to toe. Chiropractors use their hands to ‘adjust’ or ‘manipulate’ the spine and joints where signs of restriction in movement are found and can also involve working on muscles.
This restores normal function to the affected muscles, joints and nerves allowing the body to then get on with the job of healing itself!
We invite you to ‘STRAIGHTEN UP’ in aid of
The Children’s Trust, a national charity, working with children who have multiple disabilities and complex health needs, that include brain injuries and life limiting medical conditions.
The trust helps over 250 families each year, through a range of services that includes residential care and therapy, rehabilitation, hospice/palliative care, ventilatory care and education for children with profound learning disabilities at St Margarets School in Tadworth.
For more information visit their website www.thechildrenstrust.org.uk
STAIGHTEN UP is a simple three minute excercise program divided into three quick sessions -
STARS – Warm up
FLYING FRIENDS – Posture care
CORE BALANCE – To finish off each session
The program is designed to help your posture and spinal health. By promoting balance strength and flexibility in your spine, the risk of back problems now and in the future can be reduced see www.straightenupuk.org
We will be giving a free talk on Chiropractic Care and a demonstration of our 'Straighten up' program ( see article below) where attendees of the talk and their immediate relatives can also book a complimentary spinal check.
Visit or call our clinics and find out more. You can also pick a name for our gorgeous Channel Island Teddy Bears’ for our draw in support of the Children’s Trust .
We look forward to seeing you !
KEEP MOVING.. START RUNNING! - LONDON MARATHON WEEK
Keep moving start running!
Getting more active can be addictive. Once you start off injecting more activity into your life, you can improve on those small minor things by taking up a sport or more regular exercise regime. Decide on what you want to do, consider something that will fit into your lifestyle and that will provide you with the maximum personal benefit
Many people take up running or jogging and the British Chiropractic Association has some good advice for those considering this -
Before you start
Make sure you are in good physical health. See your GP for a general check-up to make sure you are fit to take on the new exercise.
See your chiropractor for an MOT to check your bones, muscles and tendons are in the right shape to take one extra exercise. If you have any strains or niggling pains these should be treated, as they may come back to haunt you as you increase the pressure on your joints and muscles
Dress to impress
Good shoes. A good pair of running shoes is important. They don’t need to be expensive but they must fit well, be comfortable, support your foot and ankle adequately and not allow your foot to move around. It is a good idea to go to a specialist store where you can be accurately measured for the right footwear. If you have a specific problem with you foot or gait, a good sports podiatrist can advise you on insoles
The right clothes. There is no need to buy expensive clothing but you should invest in a running top rather than using cotton t-shirts or sweatshirts. This is because cotton fabric blocks the ability of your body heat to escape, so you will get hotter and hotter, it will also soak up perspiration and become damp. Technical running wear takes moisture away from your skin and allows your skin to breath. A fleece top for the colder weather is better than a sweatshirt
Set your sights
Set realistic targets, there is no point in overdoing it as this can not only be a recipe for injury but can also be demotivating
Build up slowly it will be a lot easier if you build your activity up slowly. If you are a beginner to running, start out changing between 2 minute walking and two minutes jogging. Then gradually increase the running until you can run for 20-30 minutes without stopping. Agood running pace for effective training is when you are just breathing at a level where you would hold a conversation
When you run
Before every run regardless of it’s length, warm up properly. This just means you should start running slowly or even walk briskly until you can feel yourself getting warm and loosening up. Stretching has been proven to be of limited benefit when warning up but if you feel better doing it you should start it after 5 minutes running to warm up the muscles first
Variety is the spice of life, change your routines, your distance and your pace and you will get less bored, you will also get fitter quicker.
When you can run for 30 minutes comfortably, it is time to raise the bar a little. Fartlek is Swedish and means speed play and is a great way to run. Run steadily for 10 minutes to warm up and then you throw some harder running in. For example 1 minute hard running then one minute easy and repeat this pattern 5-10 times. This hugely improves your fitness and is great shortcut to quicker results
Don’t run with a water bottle in your hand. It throws you off balance and can cause muscles problem. You do not need to carry water on runs of less than an hour as long as you are well hydrated before you run. If you do carry water, do it in a waist strap available from running shops. Drink fluids on your return and don’t drink alcohol before you are fully rehydrated.
A healthy balance diet will help you have the energy to tackle your new exercise regime
Remember the adrenaline rush you can get during a run means that some people push themselves too hard and do not listen to their body’s natural resistance and it is often afterwards that damage is revealed.
Always stop at the first sign of pain.
Generalised aches after running just means you have worked hard but localised pain is a warning. Ask you chiropractor to check it out.
You might want to consider chiropractic treatment as a way of monitoring your progress
Getting exercise and having fun is also important. Recruit your partner or a couple of friends to run together. The more you enjoy your time running or jogging the more likely you are to stick with it!