Sam’s Top Tips For Self-Care

1. Get to know what you’re eating, and how it makes you feel. Diet is an incredibly individual factor in wellbeing. So record what you eat, and how you feel afterwards. You should be feeling energised, not fatigued.
2. Increase your intake of anti-inflammatory foods. These are not only tasty, but can also have benefits for your body if it’s sore or painful. Green leafy vegetables, dark chocolate and oily fish are a good starting point.
3. Get short bursts of sunlight exposure in the middle of the day. This is when there are more UV rays that boost vitamin D production, and less that are linked to melanoma. Even 5 minutes in summer can get you a healthy dose of immune-boosting vitamin D.

About Sam: Sam is a qualified nutritionist, health writer and wellness speaker. She is passionate about personalised nutrition and living a thriving life.

Emily’s Top Tips For Self-Care

1. Feel like you indulged a little too much over Christmas? Herbs like dandelion and rosemary can support your liver. Try them in a tea to enhance your natural detoxification processes.
2. Bloated all the time? Time to look to your digestive health. A personalised plan is best, but you can start by adding in foods with probiotics like kombucha and sauerkraut. Good bacteria in the gut will help to rebalance your tummy health and flatten the belly naturally.
3. Do you need your morning coffees and your nightly wines? So many of us run on empty, and have forgotten how it feels to be energetic and vibrant. When we’re tired, our bodies are telling us we need something. Rest, nutrients, sunshine and play are our most common needs – so get a dose of each every day.

About Emily: Emily is a qualified naturopath who works with me at Balanced Life Health Care. Her passions include preventative medicine, health promotion, and working within a system that addresses the root causes of illness.

Mel’s Top Tips For Self-Care

1. Make time for rest and relaxation. Your body, including your muscles, ligaments, tendons and joints, all need a break! So even if it’s just 30 minutes per week for a delicious Epsom salt bath, take that time.
2. Stretch it out! A few minutes dedicated to stretching each day can make a huge difference in your body function and feeling. At the end of the day, stretch your neck out a bit, do some shoulder shrugs and arm circles, and give the calves a flex. Strong, flexible muscles are happy muscles.
3. Upgrade your massages. Sure, getting a quick massage at your local shopping centre might be convenient, but there’s no guarantee you’ll enjoy it! Your body will thank you if you invest in a session with a qualified practitioner. As you know, my motto is no pain, all gain!

 
Is self-care on your priority list for 2018? Let us make it easier for you!
Emily and I have teamed up to create a Balanced Life Package to get you off on the right foot for 2018. You can get a 60 minute naturopathy appointment and a 60 minute myotherapy session for just $150 – saving you $60!
To learn more or book your appointment, send through a message today.

Merry Christmas!
What a year 2017 has been!!
I'm lucky enough to be taking 2 weeks off for the end of year break.

Christmas Clinic Hours
Simple Wellness Myotherapy is closed from Dec 23rd-Jan 7th.
Back to normal clinic hours from Monday 8th January 2018!

Do you need to see someone urgently? Dr Nathan Petridis, our Chiropractor at Balanced Life Health Care, will be available for chiropractic appointments all throughout the Christmas break (except for the public holidays!) Book a time with him through the Balanced Life Health Care website.
​
Have a happy and safe Christmas and New Years! See you in 2018!
​Mel x

How shoes affect posture
The way that our feet hit the ground when we move has a massive impact on the joints and muscles of the body. And that means it affects our posture.
When we wear heels, for example, our bodies tilt forward. The body tries to compensate in response, but the muscles and joints cop the strain. The weight of your body is held on the balls of your feet, instead of balanced between the balls and the heels. Your knees and hips move forward and your back flexes backward to maintain balance.
Flats might not have the height issue, but they can also impact on the body. Flat shoes cause the weight to be mostly on the heels, so the lower body tries to compensate so we don’t fall backwards. Wearing flats constantly can mean our posterior chain – including the calves, hamstrings and glutes – can weaken from lack of use.
Even thongs (or flip-flops, for non -Aussie consumers) can cause postural issues. They have been found to cause pain in the feet and even hips and lower back, due to the lack of support and altered gait (how you walk when wearing them). The real issue is that you have to grip the shoe with your toes, so they are overworked.
Pain that can occur
So if your shoes are altering the posture of your body, pain can often follow. Incorrect shoes can lead to issues including:

• Foot pain
• Ankle pain
• Calf pain
• Shin pain
• Knee pain
• Thigh pain – both quads and hamstrings
• Back pain
• Hip pain

Basically, any pain in the lower body may be related to shoes. And this pain can lead to imbalances and pain throughout the entire body. So the wrong shoes could be causing you more trouble than what you realise.
How to reduce it
I’m sure all myotherapists and bodyworkers would prefer everyone wear sensible shoes 24-7! But that’s easier said than done. So if you think your shoes are potentially causing issues, here’s some small tweaks to reduce the issues:

• Do some calf stretches after wearing heels for any period of time. Flex your toes up towards your nose, until you feel a gentle stretch. This helps to stretch out the calves.
• If you’re wearing cute flats, do a mix of calve raises and calf stretches afterwards. Flex your toes up towards your nose until it stretches, then go up onto your tip-toes for a couple of seconds. You can easily do this on a step – stand on the edge of the step with your arches and heels not contacting the step, then raise up and hold for the count of 3 seconds, then lower down so your heels are below the step level and hold for the count of 3 seconds. Repeat 10-20 times.
• Living in thongs? Try stretching out your toes. Lace your fingers through your toes, and gently stretch forward and back. This stretch works great for any time your feet are tender.
• Make sure you’re wearing the right size shoe. Many of us are guilty of buying cute shoes on sale in the wrong size. But this can make the problem worse. Your foot will be held awkwardly to compensate for wearing the wrong size, and sore muscles aren’t far behind.
• Go for lower heels, or wear wedges. They will still cause some pain in the long-term, but far less than the teetering 6+ inch heels.
• Keep flats handy if you’re out at a party in heels. This way, you can switch when your feet get achey, instead of hobbling home.
• A spiky massage ball can be a great way to ease foot pain after being on your feet for a long time. Just roll the sole of your foot over the ball with an amount of pressure that feels good to you!

 
Not ready to give up your heels or cute flats? I don’t blame you! So instead, let’s work together to counteract the muscle imbalances. Pop in for a 30 minute appointment, and we can get you back to feeling good.

Why the neck impacts so much
So why is the neck capable of causing referred pain? A lot of what it comes down to is that the neck is part of the spine, which is where most of the central nervous system is situated. The CNS is made up of the spine and brain, and is where all of the pain we experience is processed – whether it’s muscular or nerve related.
This area is particularly vulnerable to degeneration and damage to the vertebrae that protect the spine. This sort of damage can lead to nerve impingement and inflammation that triggers the nerve. That then can lead to pain being experienced anywhere along the length of that nerve.
However, there is also the lifestyle impact on the neck. Check in right now – how are you holding your neck? Chances are, you’re hunched over your phone, or slumped in front of a computer. And that can lead to muscle strain around the neck area. Because the muscles around the neck connect to many other major muscle groups of the body, it can lead to other muscles hurting due to overcompensation.
These are just a few of the reasons why your neck might be the origin of your pain.
Pains that might be neck related
You might be feeling pain. But what sorts of pains can be related to problems in the neck? Common issues might include:
·       Headaches
·       Migraines
·       Shoulder pain
·       Arm pain
·       Upper back pain
·       Mid back pain
·       Full length back pain
·       Chest pain (muscular)
Simple neck stretches to try
Sometimes, the neck just needs a little bit of TLC to feel better. For some gentle relief, try these simple neck stretches when you’re feeling sore.
·       Move your head up and down slowly. Move up until you feel a gentle stretch, and then down until you feel a stretch. Go a little bit further each time as your muscles stretch out and relax.
·       Move your head from side to side, with your ear coming down towards your shoulder. Again, move to one side until you feel a gentle stretch, and then to the other until stretching. No cheating - make the movement come from your neck, not from your shoulder raising upwards.
·       Gently circle your head. Alternate between clockwise and counter-clockwise. If one spot feels good to stretch – pause for a few moments at that spot, then continue.
 
Neck pain – wherever it ends up – doesn’t disappear overnight. If you have ongoing neck problems, your best bet is a treatment plan personalised to your body’s needs. Book in your initial appointment today, and we can get you back on track to feeling great.

Why wrist pain occurs
Wrist pain can be all too common these days. Many of us use computers and smartphones that can increase the chance of wrist strain.
However, there are other conditions that can impact, too. Repetitive use is a common issue in the wrists and hands, leading to repetitive strain injuries. Carpal tunnel syndrome can cause pins and needles, numbness and pain in the wrist. Arthritis can show up in the wrists. Even tennis elbow can extend into the wrist, causing discomfort.

It’s quite common for people to have weaker muscles around the hands and wrists. We’re not having to climb rocky mountains and swing through the trees anymore, so most of us don’t maintain the strength in our wrists and hands.
​
Wrist pain could present in:

• The forearms on either or both sides
• In the wrist joint itself
• In the fleshy portion of the palm, just above the wrist
• Into the fingers and thumb
• Or all of the above

Every case of wrist pain is individual. So the treatment needs to be personalised. But that doesn’t mean there aren’t little tricks to ease the pain in the meantime.

How to relieve wrist pain
For the majority of wrist pain cases, you want to strengthen the muscles in the wrist and hands. The stronger the muscles, the more strain they can take without pain. Strong muscles will also protect the joints from damage.
That’s why I recommend this simple exercise to strengthen the smaller muscles in the arm. Combined with a personalised treatment plan, it can help to relieve discomfort in the wrist area.

The exercise
To do this exercise, all you need is an elastic band or rubber band – or even a hair tie will do the trick.
On one hand, bring your fingers together until they are touching. Wrap the band around all of the fingers (even the thumb!)
Then slowly open and close your hand, so the band stretches with your finger movement.
The key here is movement with control in both directions. Try opening your fingers outwards for a count of 3 seconds, then hold for 1-2 seconds, and then – the hard bit – closing your fingers slowly over 3 seconds.
​Because of the resistance of the rubber band, your fingers might want to snap back to the starting position. The best results from this exercise come from slow controlled movement.

PS - It should take a little effort, and give a stretch or even a bit of an ache, but not cause any acute pain. If it does cause sharp pain, stop!
 
This is just one of the home exercises that may help your pain. To get a personalised treatment and exercise plan, pop over and book a session with me today.

Please note: This exercise is a tool, and is no substitute for an assessment by a qualified practitioner! If you’re experiencing unexplained wrist pain, seek out a professional opinion.