Simple Ways To Be Healthier In 2019

Happy New Year from our team at Newcastle Chiropractic Clinic and our sister clinic – City Chiropractic in Stoke on Trent.

A common New Year’s Resolution is be more healthy in the coming year and if you have set this as your resolution our chiropractors at our clinic in Newcastle under Lyme and Stoke on Trent have good news for you. Some simple lifestyle changes can really make a big difference to your health.

Here are our chiropractors top 5 changes you can start to make now:

  1. Spend less time sitting: Sitting for long periods can have a negative impact on your overall health and the health of your spine. Take regular breaks from sitting whether it’s at your office desk or slouching on the sofa, straighten up and move around.
  2. Stretch your joints: Improve your flexibility, muscle tone and posture by undertaking regular joint mobility stretches.
  3. Make exercise a part of your daily routine: This doesn’t need to mean you have to hit the gym every day. Incorporating as little as 30 minutes of walking into your daily routine can make a difference.
  4. Cut out the processed foods and eat more whole foods: You can start with gradual changes to eliminate low quality foods from your diet and incorporate more fruit, vegetables and whole grains. Be sure to drink plenty of water.
  5. Be more aware of how you move your body: Often injuries are caused by the simplest of movements, however, being mindful of how our bodies are positioned could eliminate many of these. Maintaining a good posture helps protect the spine so check your posture and straighten up.

And our bonus tip: Visit a chiropractor: Our chiropractors at our clinics in Newcastle under Lyme and Stoke on Trent are passionate about helping you achieve your health goals and live a full and active life.

Why not call the most convenient clinic for you and book an appointment with one of our chiropractors. Contact  Newcastle Chiropractic Clinic on 01782 711 191 or City Chiropractic Clinic in Stoke on 01782 848 184.

Never Too Early To Plan Your Post Xmas Lunch Walk

exercise advice from our newcastle under lyme chiropractorYes, we know many of you are still planning for Christmas day and all that entails, so thinking about your post Christmas day activities may be a little early. We just wanted to get in there with a gentle reminder that getting outdoors and enjoying a walk can be both beneficial to you  and fun.

After all most of Christmas Day afternoon is spent watching old movies on the TV for the hundredth time (or so it feels like) or falling asleep on the sofa! Why not blow away the cobwebs and work off some of the excess calories that Christmas lunch will have added to your daily intake.

Our chiropractors at Newcastle Chiropractic Clinic are keen to encourage everyone to get in some daily exercise and what better way than walking. It’s simple, free and almost everyone can do it. Here are just a few of the benefits of walking to your health and well being:

  • helps prevent or manage various health conditions which are prevalent in our society such as type 2 diabetes
  • aids in strengthening bones and muscle
  • improves mood and
  • reduces stress.

The great news is that we are fortunate to have some fabulous areas to get outdoors to enjoy a walk around Newcastle under Lyme. Newcastle under Lyme is surrounded by stunning countryside. Staffordshire, as a county, boasts a National Park, areas of outstanding natural beauty, national forests and National Nature Reserve. Off road paths, greenways, canal towpaths and river routes are all on our doorstep.

Of course for your post Xmas walk you may want to take a walk around the area you live in, it’s often surprising what is just on our doorstep. However, you may want to get out somewhere a bit further afield. A place we enjoy visiting is Apeldale Community Country Park.

Stoke on Trent is on our doorstep and is one of the greenest cities in the UK – if you didn’t know! Westport Lake and Park Hall Country Park are great places for taking a walk.

If you’re looking for some more walking trails around Newcastle, the Ordnance Survey #GetOutside website offers up some suggestions.

There are lots of places to get out and enjoy so make the most of them this Christmas.

It’s never too early to plan your post Xmas lunch walk.

Don’t Let Christmas Stress You Out

There’s no mistaking that Christmas is approaching fast! There’s lots to get done in the lead up to the big day and of course on the big day itself! For many people their stress levels increase over this period.

The stress response is a the bodies way of preparing us for a potentially dangerous situation – it’s often referred to as the flight or fight response. The body goes through various changes to prepare us for flight or fight. Putting our bodies under stress frequently can be harmful to our health.

There are a variety of techniques that can be use to reduce stress and our chiropractors recommend that if you under stress that you do the following:

  • get more sleep
  • improve your diet
  • use some relaxation techniques
  • practice mindfulness
  • spend more time with people you love
  • exercise regularly

Here’s to a happy an stress free time.

Get Your Body Ready For A Healthy Winter

It’s never too early to get your body ready for the winter months. Colds and bugs abound during the winter months but following a few simple tips can help prepare your body and keep it healthy during the winter.

Our chiropractors at Newcastle Chiropractic Clinic suggest the following tips to get you started:

Start your day the healthy way: A healthy breakfast will set your body up for the day ahead. A great option for your breakfast is porridge. It’s filling and warm. Use water or a non diary milk alternative like almond or oat milk and top with nuts and fruit. Delicious!

Keep up your 5 a day: It’s time to think about including more root vegetables such as carrots, parsnips and turnips into your diet. Think about adding them to soups and casseroles. Keep your fruit bowl topped up and keep dried fruit and nuts at hand so you don’t end up reaching for the sweets and biscuits. Think Vitamin C – satsumas and clementines are great at this time of the year.

Get outdoors and exercise: Don’t let the cold weather put you off getting out of doors and taking regular exercise. Exercise is great for boosting your immune system.

Start now to get your body ready for a healthy winter.

 

 

 

Make October Your Walk To School Month

It’s International Walk to School month and the focus of this year’s campaign is how to make the walk to school safer and easier.

You may already be involved in the campaign but if not you can get details at this link:

https://www.livingstreets.org.uk/what-you-can-do/campaigns/international-walk-to-school-month

Following research undertaken by YouGov 2018, the Living Streets organisation is calling for new measures to reduce the number of cars on the school run. The organisation is suggesting that councils pilot school road closures alongside a series of other measures to encourage more families to walk to school.

As adults and children are increasingly living sedentary lives walking to school may be one way to counteract the harmful effects of a sedentary lifestyle. As chiropractors we encourage everyone to get more active in their daily lives. There are many other benefits of your child walking to school such as improved concentration and learning safety skills. It’s also a great opportunity for you to take time to talk with your child.

So make October your walk to school month and ditch the car and get walking.

 

 

Can A Healthy Lifestyle Help Your Back?

Back pain is the leading cause of disability in the United Kingdom, affecting almost 1 in 10 people.  Suffering from back pain can be debilitating and have a significant impact on your work and social life.

But did you know that making some simple lifestyle changes can reduce the amount of back pain you experience?  A recent study from researchers in Sweden found that people who lived a healthy lifestyle were much less likely to develop chronic back problems.  This article will explain why healthy living can have a positive effect on your back.

What is a healthy lifestyle?

A healthy lifestyle is living in a way that maximises your health, energy levels and physical capacity.  The five main components of healthy living include:

  1. Eating a nutritious diet
    Enjoying a healthy and balanced diet ensures that your body has the energy and nutrients it requires to remain healthy.
  2. Exercising regularly
    Adults should aim for at least 150 minutes of moderate aerobic activity a week (half that if exercising at a high intensity). You should also perform some strength training for all major muscle groups each week.  This ensures that your muscles, ligaments, bones, and cardiovascular system remain healthy.
  3. Managing your weight
    A healthy lifestyle includes staying at a healthy weight through diet and exercise.
  4. Managing your stress levels
    Being stressed can have a dramatic impact on your body, increasing your blood sugar levels, causing anxiety, and slowing your metabolism. Finding ways to manage stress is an important part of enjoying a healthy lifestyle.
  5. Getting enough sleep
    The body uses sleep to heal the body, regulate hormones, remove toxins, and much more.  Sleep is an important part of remaining healthy and happy.

 

How will living a healthy lifestyle help your back?

Not only will living a healthy lifestyle give you more energy, improve the quality of your life, and help you live longer — it also can help you avoid back pain.  Here is how:

Better core strength to support your back

Exercising regularly will ensure that the muscles in the abdomen and lower back are well-developed.  Keeping these muscles strong will help to take some strain off your spine and provide it with support.  You will be less likely to injure or strain your back and there will be less pressure on it each day.

Better posture

Being active and physically fit will also help you improve your posture.  It will become easier to keep your spine straight when sitting, walking and running, which helps you avoid back pain.

Less weight means a healthier back

The United Kingdom is still going through an obesity epidemic with over 62% of adults being overweight or obese.  Unfortunately, carrying all of this extra weight can contribute to back pain and change the alignment of your spine. Living a healthy lifestyle helps you avoid obesity and remain in a weight range that is appropriate for your age, gender, and height.

Spending less time sitting down
Sitting down for long periods is one of the major risk factors for back pain and lumbar disorders.  Essentially, the more time you spend sitting down, the more likely it is that you will have back pain.  Living a healthy lifestyle helps because it is a more active lifestyle.  You will spend less time sitting down in front of the computer or television, and more time moving about.

Your spine will have the nutrients it needs

The human spine requires many nutrients to grow new tissue and repair itself including vitamin D, calcium, magnesium, Vitamin K, Vitamin C, Vitamin B12, Iron, and protein.  Eating a healthy and nutritious diet ensures that your spine has all these important nutrients. 

Less risk of degenerative spinal injuries

A healthy lifestyle is one that avoids cigarettes and excessive alcohol consumption.  This can help you avoid certain illnesses and injuries.  For example, researchers have discovered that smoking can increase the risk of degenerative disc disease and lower back pain.  Other research has shown that people who drink excessively are more likely to injure their back. 

More likely to get professional help

Having a healthy lifestyle makes a person more health conscious and more likely to see a medical professional if something is wrong.  This means you won’t hesitate to see a chiropractor or general practitioner if your back hurts — which helps you identify and treat a spinal injury or other back problem before it becomes worse.

If you are suffering back pain our chiropractors at Newcastle Chiropractic Clinic are here to help you. Why not call us to book an appointment.

Brush Off The Walking Shoes And Take A Walk

As we start to leave summer behind and head into Autumn now is a great time to brush off your walking shoes and take a walk. The evenings are still light enough to get familiar with walking routes that suit you. The temperature should have cooled off but not be too cold! So no more excuses now is a great time to get off the sofa and get some exercise in.

Our chiropractors at Newcastle Chiropractic Clinic and our sister chiropractic clinic in Stoke on Trent can’t stress enough the importance of taking regular exercise for your overall health and well-being. It’s also really important for the health of your back. Walking is an excellent form of exercises for people of all ages.

We are very fortunate in the opportunities we have for great areas to walk in around Newcastle under Lyme and Stoke on Trent.

You may not be aware that Stoke on Trent is the greenest city in the UK. We are surrounded by green space, beautiful parks, gardens and open spaces.

So get outside, get walking and enjoy the open spaces we have around Newcastle under Lyme and Stoke on Trent.

 

 

 

Has Wimbledon Got You Reaching For Your Racket?

Two weeks of watching Wimbledon can have many people reaching for their tennis racket and heading to the tennis courts. Our chiropractors at Newcastle Chiropractic Clinic encourage people to get more active and to take regular exercise, however,  it’s important to do it in a safe way.  After all taking the exercise is meant to make you be and feel healthier and not find yourself with an injury!

Whether you are planning on hitting the tennis court or taking some other form of exercise our chiropractors have some simple steps they recommend you take to stay injury and strain free:

  • Be sure to warm up before starting
  • Ease yourself gradually into the exercise
  • Keep your fluid intake up to prevent dehydration
  • Be mindful of the pressure you are putting on your joints especially if you are repeating the same actions
  • Always allow time to warm down as part of your exercise

Before starting any new form of exercise and especially if you have a pre-existing condition it may be advisable to seek medical advice from your chiropractor or other medical professional who will be able to advise you appropriately.

Keep Active And Have Fun – It’s Important For Your Back

Keeping active and taking exercise doesn’t necessarily mean going to the gym. After all most gym memberships never get used!

However, staying active and taking regular exercise is important to our health and the health of our backs. Finding a form of exercise we enjoy is more likely to mean that we will do it and stick to it.

Our chiropractors at Newcastle Chiropractic Clinic want to encourage people to be active and take regular exercise and here they share their top 3 ways to do this:

Walking: This is by far one of the best forms of exercise that can be taken. Most everyone can do it and it can be taken at your own pace and the pace can be built up over time. It offers so many benefits from helping weight loss, preventing and managing various health conditions, aiding in strengthening bones and muscles and helping improve your mood and and reducing stress levels.

Swimming: This offers an all-round form of exercise that is low impact. Whatever your age or ability it is a great activity that helps you get fit, stay active and feel great. The Jubilee 2 pool is convenient if you live in Newcastle under Lyme or if you live in Stoke on Trent there is the Dimensions Leisure Centre.

Dancing: Programmes such as Strictly Come Dancing have brought a new interest in taking up dancing. It really is a great fun way to get active and take some exercise. Whatever moves you want to perform on the dance floor there are classes held regularly in dance schools in Newcastle under Lyme and Stoke on Trent. So what are you waiting for ” Get Dancing”!

Remember to seek the advice of your chiropractor or health care professional before starting on any new exercise regime.

Our chiropractors are here to advise you and help you.

 

 

 

From school ride to school stride

It’s Walk to School Week (May 21 -25). Every May, Living Streets, organises a fun themed challenge to encourage children and their families to walk to school and start to experience it’s many benefits. Last year 400,000 children and their families participated in the challenge.

As chiropractors at a busy family chiropractic clinic in Newcastle under Lyme we congratulate you if you are participating in this years challenge. If your not then it’s never too late to go from school ride to school stride.

Why not create your own mini challenge and leave the car at home and walk to school for 5 days? If you have a long school run then leave your car 10 minutes away for the school gates and walk the rest of the way?

As chiropractors we are concerned with the increasing numbers of children and young people who are suffering back pain. Taking regular exercise is so important for the health of children’s spines so incorporating a simple form of exercise such as walking into their daily routines is important.

What better way to do this than walking to school.