!! ne
E
E
FR ke o
a
se t
a
ple
January / February 2014
HEALTHLINK CHIROPRACTIC
AND MASSAGE
18 Lemongrove Road
Penrith, NSW 2750
P: (02) 4721 3858
F: (02) 4731 6232
E: [email protected]
W: www.healthlinkchiroandmassage.com.au
OUR CHIROPRACTORS:
Dr. Angela Zahra BSc MChiro
Dr. Andrew Sylvester BChiroSc MChiro
Dr. Sabina Leung BSc MChiro
Our chiropractors are all trained in manual
and non manual adjusting and work together
focusing on improving spinal, muscular and
neural balance in order to reduce symptoms
but ultimately improve the overall health of
our patients.
STAFF DETAILS:
Katie Austin – Remedial Massage Therapist
Renee Gooley – Remedial Massage Therapist
and Hot Stone Fusion Massage Therapist
Time to Relax!
Because of the high level of stress in modern
society, relaxation is very important. We
know that stress not only affects our moods
but also major and potentially dangerous
disorders. It can also slow recovery from
major traumas to the body.
Relaxation helps to keep our stress levels
down, and consequently improves our health.
So, it’s important everybody takes at least 10
minutes a day to wind down.
stress and any anxieties you may have.
It also helps you function mentally
and physically, which is why music is
a great therapy.
•
Stretching – Stretching exercises can
be used to release tension built up in the
muscles and improve flexibility.
•
Guided relaxation – Calm yourself,
relax your mind and try to think of little or
nothing. Utilise a specific relaxation guide
if needed. You only need 10 minutes, and
you should feel the benefits for the rest of
the day.
There are many ways to help your body
to relax:
•
•
Soaking in a bubble bath – Warm water
loosens up muscles, so it’s a great way to
feel pampered without really doing a lot. It
will also deepen respiration and take any
tension away from your neck and back,
pushing those stresses and strains right
down the plug hole!
Relax with some music – Music is a
great way of helping you relax, relieve
Other options such as yoga, self-hypnosis,
hypnotherapy by a trained therapist and
breathing exercises may help if you are
struggling to learn how to relax.
Life is incredibly hectic and our timetables
can get crazy so next time you look at your
schedule, make sure you book in some time
to relax!
OUR FRONT DESK STAFF:
Renee, Candice, Mary and Rob
CLINIC HOURS AND SERVICES:
Consultations are by appointment. We try very
hard to adhere to appointments, however,
the nature of chiropractic is that emergencies
and circumstances sometimes mean we run
behind time. Please feel free to call and check.
Mon 10.00am – 1.00pm 2.00pm – 7.00pm
Tue
2.00pm – 7.00pm
Wed 10.00am – 1.00pm 3.00pm – 7.00pm
Thur
2.00pm – 7.00pm
Fri
2.00pm – 7.00pm
Sat 8.00am – 12.00noon
MASSAGE
Mon, Wed and Fri
10.00am – 6.00pm
Sat
8.00am – 4.00pm
Ouside of these clinic hours the phone line
is diverted where messages are regularly
checked so be sure to leave a message so
that we can get back to you.
Your health is our concern but your
responsibility. If you are unable to keep your
appointment, please let the clinic know as
soon as possible, and be sure to make up
your missed appointment. Cancellation
fees apply to missed appointments or
appointments cancelled without 6 hours notice
Inside
•
•
•
•
Summer Sun
Easy Salmon Cakes
The gift of Health
Time to Get Wet
• Clever Crossword
• Christmas – A time of Joy?
• The art of Sneezing
• Competition
The Joy of Summer Sun
The sun is shining, the temperature is rising
and summer holidays are just around the
corner. At this time of year, nearly everyone
wants to get outdoors and enjoy the warmth
and beauty of natural sunlight. However,
we also all know that too much exposure to
sunlight can be dangerous.
The debate on whether the sun is a friend
or a danger is ongoing, with more and more
people afraid of sun exposure given its ties to
skin cancer and premature aging. But don’t
completely exclude the sun, as sun exposure
has numerous health benefits, one of the
most important is providing us with vitamin D.
Often labelled “the sunshine vitamin”, vitamin
D is actually a steroid hormone that provides
a staggering number of health benefits. One
of these is a better night’s sleep. Your amount
of daylight exposure is vital in maintaining
a normal circadian rhythm. The sleep-wake
cycle is reliant on morning sunlight to help
you sleep at night. Natural daylight helps your
body clock restart to its active daytime phase.
of daily vitamin D is 1,000 IUs, the equivalent
of 10 to 15 minutes of sun exposure. A
healthy supply of vitamin D promotes bone
growth and can help prevent illnesses such
as breast and colon cancer, inflammation,
multiple sclerosis, and depression.
Ironically, one of the best ways to prevent skin
cancers of all kinds is to optimise your vitamin
D levels with natural sunlight exposure. It has
been found that vitamin D can reduce your
risk of many cancers, including those of the
skin, by as much as 60%.
Research* shows that excessive sun
exposure is the cause of around 99% of
non-melanoma skin cancers and 95% of
melanomas in Australia. Ultraviolet radiation
B (UVB) is the component of sunlight that
is most likely to be responsible for both its
beneficial and its harmful health effects. In this
area of the world, where UVB levels are in the
high to extreme range for much of the year, it
is important to adopt sun protective measures
to reduce the incidence of skin cancer.
There are numerous health benefits of
Vitamin D and one of the best ways to
ensure you have enough is to enjoy some
natural sunlight. In order to do this safely,
avoid the hottest part of the day and limit
your exposure to 10-15 minutes. Grab your
sunglasses, find a deck chair and stretch out
and enjoy the summer sun on your skin while
at the same time improving your health. It’s
as easy as that!
However, exposure to small amounts of
sunlight is also essential to good health.
*Armstrong BK. How sun exposure causes skin
cancer. In: Hill D, Elwood JM, English DR, eds.
Prevention of skin cancer. Dordrecht: Kluwer
Academic Publishers, 2004.
Sunlight can also lift your mood. Regular
sunlight exposure can naturally increase the
serotonin levels in your body, making you
more active and alert. Sunlight exposure in
the summer allows your body to stock up
on vitamin D3 that can last throughout the
cooler months and lead to higher serotonin
levels. Spending time in the summer sun can
therefore help you avoid the winter blues!
Of course, a balance is required between
avoiding an increase in the risk of skin cancer
by excessive sun exposure and achieving
enough sun exposure to maintain adequate
vitamin D levels. The Food and Drug
Administration’s (FDA) recommended levels
Good Health on the Menu
Easy Salmon Cakes
INGREDIENTS
PREPARATION
EPARATION
•
3 teaspoons extra virgin olive oil, divided into 2 portions
Preheat oven to 230°C. Coat a baking sheet with cooking spray.
•
1 small red onion, finely chopped
•
1 stalk celery, finely diced
Heat 1½ teaspoons of oil in a large nonstick skillet or pan over
medium-high heat. Add onion and celery; cook, stirring, until
softened, about 3 minutes. Stir in parsley, remove from the heat.
•
2 tablespoons chopped fresh parsley
•
425g canned salmon, drained, or 1½ cups cooked salmon
•
1 large egg, lightly beaten
•
1½ teaspoons Dijon mustard
•
1¾ cups fresh whole wheat bread crumbs
•
½ teaspoon freshly ground pepper
•
1 lemon, cut into wedges
Place salmon in a medium bowl. Flake apart with a fork and
remove any bones and skin. Add egg and mustard, mix well.
Add the onion mixture, bread crumbs and pepper, mix well.
Shape the mixture into 8 patties, about 6.5cm wide.
Heat remaining 1½ teaspoons oil in the pan over medium
heat. Add half of the patties and cook until the undersides are
golden, 2 to 3 minutes. Using a wide spatula, turn them over
and cook on the other side before transferring to the baking
sheet. Repeat with the remaining patties.
Bake the salmon cakes until golden on top and heated through,
approximately 15 to 20 minutes.
The Gift of Health
The key to maintaining optimal health is
to keep your nervous system functioning
at 100% by being free of interference. The
body has an inborn intelligence that knows
exactly what it needs to work efficiently and
optimally. When everything is in synch and
working at full power, the body can’t help but
be healthy! But when there is interference in
the system and it starts to break down, so
does the body.
Research has shown that Chiropractic care
has much more to offer than just improved
physical wellbeing. By providing your
nerve system with an “interference check”
and helping it to develop better operating
strategies, the following has been shown to
be achieved:
•
Improved Physical Wellbeing
•
Improved Emotional Wellbeing
•
Greater Life Experience
•
Positive Lifestyle Changes
Did you struggle with gift ideas for
Christmas? Were you frustrated at giving
people things they just didn’t need? Why
not refer someone you love to their local
Chiropractor to have their spine and nervous
system checked? Chiropractic has the power
to switch the body back on and allow it to
function at its best. Ensure your loved ones
are functioning at their most optimal level so
they too can live a life free of interference
and full of potential.
Across:
Down:
2. What is caused by irritation to the mucus
membranes of the nose or throat?
4. What should your nervous system be free of for
optimal health?
6. On-going __________ has a significant
impact on an individual’s immune system.
7. What should you keep doing to develop new
skills and stimulate your brain?
8. What is an excellent exercise alternative?
9. Which levels in your body can sunlight increase?
1. This stroke is often a favoured stroke for patients
with neck concerns.
2. The simple act of doing what can be the cause
of happy feelings?
3. What is very important due to a high level of
stress in modern society?
5. Your amount of daylight exposure is vital in
maintaining a normal _________ rhythm.
Answers are shown on bottom of the back page.
Time to Get Wet!!
Summer is here!!! It’s time to head to your
favourite watering hole to beat the heat.
Whether it’s the beach, pool, or lake, there’s
nothing quite like a refreshing dip! This time
of year presents us all with an excellent
exercise alternative that doesn’t usually strain
or add weight to the spine. Even those with
existing spinal concerns can modify the way
they swim to prevent discomfort and to help
strengthen their back muscles.
In addition to being a fun way to spend an
afternoon, swimming is a great option for
any active lifestyle. An afternoon in the pool
builds muscles in your back, neck, shoulders,
arms and legs. Swimming also improves
heart health, and, like any exercise, helps
maintain a healthy body weight. It is also a
great way to increase muscle strength and
by strengthening the muscles that support
the back or neck, less stress is placed on the
spinal column. Your muscles will be strong
enough to do their job correctly and keep you
upright and moving!
Before diving in, it is important to
understand correct swimming form in order
to prevent possibly causing yourself an
injury. Below are some tips on some of the
most popular strokes:
•
Freestyle: Extending the neck while
swimming freestyle can often times
result in neck and low back strains.
Roll the body to the side and keep it
straight, keeping the chin in while taking
breaths, rather than jerking the head
backward. This reduces the amount of
movement in the neck while swimming.
It is also beneficial to alternate breathing
sides if possible.
•
•
Breaststroke: This stroke is often a
favoured stroke for patients with neck
concerns, as it ensures that the head
and neck are held still and requires only
minimal head raising when inhaling.
However, it is important to make sure you
don’t strain your neck by continually trying
to keeping your head up out of the water.
Backstroke: This minimises the stress
on the spine in comparison to forward
strokes. However, if you do not have
strong abdominal muscles, this may be
more difficult. It is important to ease into
this stroke until your core is strong.
Investing in a good pair of goggles will also
help as it allows you to avoid unsteady head
movements when trying to avoid water in
the eyes.
And don’t forget, if swimming is not your
strongest skill, vertical exercises can still be
extremely beneficial. Unlike many exercises,
the pool provides a “soft” environment for
workouts. You don’t have to worry about
falling, as the water supports the body in
every position, and this support also helps
alleviate feelings of fatigue. In addition, your
flexibility will improve due to the wider range
of motion the body can achieve due to the
absence of gravity acting on the joints.
Finally, like any regular exercise, pool
workouts are great stress relievers. The
exercise stimulates the brain to release
chemicals that make the body feel good.
When performing pool exercises in warmer
water temperatures, the movement of water
against and over the body results in both
massage and relaxation leaving you feeling
both invigorated and refreshed.
The benefits of time in the water are endless
so if you haven’t had a dip yet this summer
then perhaps it’s time to get wet!!
Christmas – a Time of Joy?
As wonderful as it is, Christmas often creates
a large amount of stress and place significant
amounts of pressure on people. It is always
a time of ‘controlled madness’ as everyone
rushes to achieve their to-do lists for the
year, finish up at work and complete their
Christmas shopping.
Numerous research articles have shown
how negative emotions can harm the body.
Sustained stress, fear, anger or anxiety can
alter biological systems in a way that add up to
‘wear and tear’ and, eventually, illnesses such
as heart disease, stroke, and diabetes. Ongoing negativity has a significant impact on an
individual’s immune system and their ability to
cope with any additional stress. The mindbody connection is so strong that what you
think, will in fact, often become your reality.
But negative emotions are only one half
of the equation. In a 2007 study that
followed more than 6,000 people found
that happiness and emotional validity – a
sense of enthusiasm, of hopefulness, of
engagement in life, and the ability to face
life’s stresses with emotional balance,
appears to reduce the risk of coronary heart
disease. The protective effect was distinct
and measurable, even when taking into
account such wholesome behaviours as not
smoking and regular exercise.
What are the best ways to increase your
level of joy?
•
Connect – Close friends and family will
help you enjoy the good times and get
through the bad.
•
Be Active – Being fit and healthy helps
you to do what you want and enjoy doing it.
•
Be Grateful – Acknowledge and
appreciate the good thinks in your life.
•
Keep Learning – Develop new skills and
stimulate your brain.
•
Give – Sharing makes us four times
happier than being selfish.
And always remember to smile! A large
amount of evidence points toward the simple
act of smiling as a cause of happy feelings.
The Art of Sneezing
AHHHH-CHOOO!!! It’s the allergy season
and the sneezing has started. Not only that,
now your back hurts….what’s happening??
Sneezing is caused by irritation to the mucus
membranes of the nose or throat. It can
be very bothersome, but is rarely a sign of
anything serious. Sneezing occurs due to a
variety of reasons:
•
Allergy to pollen, mold, dust (hay fever).
•
Inhaling corticosteroids (from certain
nose sprays).
•
Common cold or flu.
•
Triggers such as dust, pollution, dry air,
spicy foods, strong emotions, medication,
and fragrances.
Sneezing is a way for the body to get
rid of unwanted irritants. One trigger for
sneezing is when something in the nose
tickles. This informs the part of the brain
that controls sneezing that something must
be expelled from the nose. The brain then
sends messages to different muscle groups,
causing many of the muscles in the body to
become active in the sneezing process.
READER COMPETITION: Be in to
WIN a $50 shopping voucher
Choose from either Woolworths,
JB Hi Fi or Dymocks Book Stores.
Simply answer the crossword question below,
from our crossword puzzle, found inside.
4 Across.
Email your answer, name, address, phone
number and the clinic you attend to:
[email protected] with the
subject heading ‘January Chiropractor 2014’.
Entries must be received by 31/02/2014.
THAT’S IT! GOOD LUCK!
PRACTICE UPDATE
ON ARRIVAL AT THE CLINIC:
Please see the receptionist upon arrival.
This eliminates the possibility of you being
overlooked and enables us to have your
information ready.
APPOINTMENTS:
to a great deal of discomfort. Sneezing can
also aggravate preexisting injuries, trigger
muscle spasms and aggravate pinched
nerves. Little wonder when you consider that
scientists estimate the speed of a sneeze at
over 1000km/ph – roughly 85 per cent of the
speed of sound!
So, given sneezing is part of life, especially
during allergy season, what can you do
to protect yourself from the nastier side
effects? When you feel a sneeze coming
on, tighten your abdominal muscles as hard
as you can, pulling everything up, in and
backwards towards your spine and also bend
your knees. This will help brace your spine
against the force of the sneeze. In addition,
don’t try to stifle the sneeze as this will simply
increase the internal pressure in your body.
Go for gold and let it out….just don’t forget to
cover your mouth!!
A strenuous sneezing attack can leave you
with back spasms and pain and can even
cause injury. Vigorous sneezing not only
wracks your entire body, but the pressure
can be so intense it may actually cause a
weakened spinal disc to herniate. Sneezing
can cause a sprain to a ligament in the back
or strain an intercostal muscle, which is a
small muscle between the ribs. This can lead
Your appointment schedule is designed
specifically to obtain the best possible results.
Please be sure to make up any missed
appointments. Should you wish to change an
appointment, we would appreciate as much
notice as possible so that other patients can
be offered your time.
PHONE CALLS:
Chiropractors in this practice may be
contacted by phone during office hours. A
message will be taken if the Chiropractor
is with another patient and your call will be
returned when the Chiropractor is available.
FEEDBACK:
We are here to serve you. Please speak
to your chiropractor or the staff about any
concerns you may have. We see your
constructive comments as helping us to help
you and others.
WAITING TIMES:
Despite our best intentions, we sometimes
run late! Be assured that when it comes your
turn the chiropractor will not rush to catch up
but will give your problem the time it deserves.
Thank you for your consideration.
Down: 1. Breaststroke; 2. Smiling; 3. Relaxation; 5. Circadian.
Across: 2. Sneezing; 4. _ _ _ _ _ _ _ _ _ _ _ _ ; 6. Negativity;
7. Learning; 8. Swimming; 9. Serotonin.
answers to crossword