Strength and Core exercises to prevent neck & shoulder pain.

There is scientific evidence to suggest the exercises below when combined with shoulder flexilbity exercises reduce Neck & Shoulder pain.

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  • Mundane superfoods – part 4

    This week I explain how to replace goji berries.

    Rose Hips can replace Goji Berries

    Goji berries are renowned for having a lot of vitamin C. Originally from Asia, they were used by the ancients to replenish body fluids, improve skin and soothe jangled nerves. The bush-like plant belongs to the nightshade family of plants with tomatoes and peppers and is reputed to be beneficial for insomnia, tuberculosis and to increase testosterone. On the other hand, rose hips, contain so much vitamin C, aka ascorbic acid, they're actually known to be the most abundant source in the world, which explains why they're so sought after by many markets. It was only in the last several decades that anyone thought to consider if there might be actual nutrition in rose hips. Once used in animal food, today they're an ingredient in jams, jellies and pie, as well as soups, bread and wine. Bon Appetit adds:
    "The hips, like the petals, are high in flavonoids, those small but mighty antioxidant friends. Like nettle, rose hips are anti-inflammatory. The pectin in rose hips also make it a heart healthy medicine … "
    Mother Nature Network adds vitamins A and E to rose hips' benefits, so they can be made into tea or even eaten to help treat colds and sore throat. Because they also contain free radical-fighting antioxidants, the anti-inflammatory properties can even treat rheumatoid arthritis. The odd pods also contain pectin, which is good for your heart. Organic Facts reveals more advantages of consuming rose hips in some form, including an ability to optimize cholesterol, boost your immune system, prevent chronic disease such as cancer, regulate your blood sugar and eliminate toxins. References   Bon Appétit July 19, 2017 Mother Nature Network July 6, 2011 International Society for Horticultural Science Organic Facts 2017  

  • Headaches – Introduction

    Headaches are one of the most common complaints. Yet despite this, the precise mechanism and cause of certain types of headache remains unclear. The three main types of headache are

    • Tension
    • Migraines
    • Cluster
    Tension headaches – are characterised by constant pressure or tightness that affects both sides of the head accompanied by contraction of the neck muscles. They are the most common type of headache. The exact cause is unclear, but tension headaches have been linked to things such as stress, poor posture, skipping meals and dehydration. Migraines – are typically characterised by a throbbing or pulsating pain. In addition you feel worse for physical activity and there often additional symptoms such as nausea, vomiting, increased sensitivity to light, sound and/or smells. Cluster Headaches – are characterised by being very severe but generally lasting less than one hour. One characteristic of cluster headaches is that the pain is often centred on the eye, which may water.   They are called cluster headaches because they can occur up to eight times in one day, for a few weeks or up to two months. Their cause is unknown but there is subjective evidence to suggest the triggers may include alcohol, strong smelling substances or extreme rise in temperatures. Identifying which type of headache you have can be very difficult as tension headaches and migraines share many of the same traits. Treating and preventing headaches depends on the individual and type of headache. It is often advisable to keep a diary in order to identify which type of headache(s), they experience and if there are specific triggers that can be avoided.

  • Is reflexology or massage better at reducing stress or pain?

    While amongst my clients there is a clear preference for massage, I decided to investigate if there was any scientific evidence if massage was better than reflexology (or vice versa) at reducing pain and stress. In 2012 there was a small study comparing massage to reflexology on cancer survivors over the age of 75 living in a care home.  The study compared the effectiveness of 20 minutes of reflexology treatments against 20 minute Swedish massage by examining the impact on the patients stress levels, pain levels and mood.  Pre and post treatment levels of salivary cortisol, observed affect and pain were compared. Both reflexology and Swedish massage resulted in significant declines in salivary cortisol indicating a reduction in stress levels, reduced pain levels and improvements in mood.        So to go back to my original question, there is scientific evidence for both and I suggest you book the treatment you prefer. Hodgson N, Lafferty D (2012) Reflexology versus Swedish Massage to Reduce Physiologic Stress and Pain and Improve Mood in Nursing Home Residents with Cancer: A Pilot Trial. Evidence Based Complement Alternat Med. 2:456897