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Welcome to the summer edition
of our quarterly publication.
We have had some glorious weather recently but it has been so changeable that you will be forgiven to make plans to get away to far off shores, now that we have the option of course!
Hopefully you have been able to, or can plan to at least get outside and tap into the healing effects of nature, or maybe even book a holiday now that travelling restrictions seem to be well and truly lifted.
In this newsletter, we take a look at ways to stay safe and healthy in the warmer climate, both physically and mentally, whether it's here or abroad.
We're also focusing on elbows this quarter - useful for tennis or golf swings! Read this month's article on general postural advice relating to protecting elbows and preventing repetitive strains.
We have our 'how to spend 15 minutes' to benefit your health and wellbeing feature, with suggestions from Pilates teacher Fiona.
In our mind health article we look at the potential for feeling summer time anxiety.
We also bring back our popular summer beetroot truffle recipe - fabulous if you grow your own, but just as tasty if you cheat and buy some from the supermarket!
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I can’t believe it's July and we are halfway through this year already. Life certainly seems to be getting back to normal for everyone and the future seems bright for all.
I am happy to announce we have some new faces coming to Durham House.
From August Jordan and Gaby will be joining the chiropractic and Studio teams - both have trained with me at Bournemouth University College of Chiropractic and they cannot wait to meet you in clinic soon.
 
With the happy news there is also sad as we say farewell to both Elliot and Frida who are moving to Sweden next month. They have both been a mainstay in the business for many years and instrumental in the growth of both clinics. It will be sad to see them leave, but I feel proud that Durham House was part of their professional journey and I want to thank them for all the support they have given me and wish them well for their new ventures.
 
We continue to do what we do best, which is to provide our local communities with supportive and professional treatment plans from our high quality staff.
We continue to grow, so if you're a therapist or know of someone who might be interested in working in our clinic, please send your details to operations@durhamhousechiropractic.co.uk.
Each member of staff brings so much in terms of knowledge and the clinic benefits from the diversity of skills and experience within the teams. We continue to broaden our skills with personal development and opportunities to attend training courses.
Some of our team recently studied together to learn more about the healing powers of Reiki and undertook a level 1 course, with plans to do more later in the year.
On a personal note, it's a year since I was offered the position of Clinic Tutor at the University College of Chiropractic in Bournemouth. The role involves teaching, supervision, examining and related professional development. This is something I have been interested in pursuing for many years and now, because of the strength in my team and the support within the clinic, I am able to dedicate some of my own time to this opportunity.
This last year has been a very exciting and fulfilling time for me and an honour for the clinic that I was offered this opportunity to guide and mentor aspiring chiropractors.
As always none of this would be possible without the loyalty and support of our patients.
So thank you and best wishes.
Galin
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What's on at Durham House
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The Clinics
Chiropractic and massage therapy treatments continue in both clinics with the additional beauty and holistic treatments available from Sue Masters in Farnham.
Facemasks are no longer a requirement within the clinics or The Studio, for patients or staff, but we understand that some people may feel more comfortable to continue to wear one.
We have new front desk staff at our Farnham clinic.... we say goodbye to Charlie P. who leaves us to focus on exams and is looking forward to starting university, good luck Charlie! ...but she is replaced with Charlie E! Meet Charlie and have a read of our interview with her for this quarter's newsletter.
Massage Therapy
Our online booking system is open and you are able to book directly with the therapists. We have a number of practitioners qualified to work with pregnancy, deep oscillation therapy and MLD, as well as Scarwork, deep tissue work and gentle massage. Whatever your needs, we are sure we have a practitioner for you.
The Studio
Class numbers will stay at 10, allowing you plenty of room to practice your class - it is advisable to bring your own mat if possible but we can provide one if necessary.
Eva has taken over from Vic to teach beginners yoga on a Tuesday as well as continuing with her mixed ability yoga class on Wednesdays, we hope you will join her.
 
With Sadness we said goodbye and farewell to Vic from our teaching team in June as she also explores new ventures. Vic had worked at Durham House not only as a teacher but also our Operations Manager for a number of years - she will be much missed.
Wishing you the very best of luck in the future Vic!
Our Studio team has worked hard to bring you classes when possible. If you have never been to a class before, they are a welcoming group of highly trained individuals who will take the utmost care of you. Flexicore classes are taught by our chiropractic team and we also offer Yoga, Barre, Pilates and Physio Pilates.
We look forward to seeing you in class with one of the team soon.
Please email our Studio Coordinator Sarah at thestudio@durhamhousechiropractic.co.uk if you have queries about your account.
The Studio and clinics will be closed on 29th August for the bank holiday
Summer / Autumn Events
We can't wait to come out to see you at events happening in Surrey and Hampshire. We have already attended the Hartley Wintney Festival, The Frensham Fayre and The Farnham Carnival this year but why not pop some dates in your diary to come and find out about event offers and prizes and say hello to the chiropractic and massage teams!
The Bourne Show – Saturday 2nd July
Fleet Carnival – Saturday 2nd July
Farnham Food Festival – Sunday 25th September
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Did you know we have a specific massage therapy web page? There you can find information on the different therapies we offer.
Why not treat yourself to a treatment or even buy as a gift - gift vouchers are available to purchase in both clinics.
For more information call:
Farnham: 01252 725 669
Fleet: 01252 622 050
or email
farnham@durhamhousechiropractic.co.uk
fleet@durhamhousechiropractic.co.uk
http://www.durham-house-massage-therapy.co.uk
or you can click on the link below to go straight to the site.
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Interview with Charlie
Meet Charlie. Charlie joined the front desk team in April 2022 after being a patient at Durham House for 4 years.
She is currently studying Sport Rehabilitation at university and in her spare time she enjoys relaxing with her horses, gerbils and dog.
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Mental Health and Well-Being
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Is Summer Anxiety a Real Thing?
The effects of winter weather on mental health have been researched and it's widely accepted that winter can cause seasonal affective disorder or seasonal depression. But how about the summer? Can the sunny, cheery season negatively impact mental health and anxiety? Countless online conversations indicate that summer anxiety is, indeed, real and can be disruptive to well-being.
Sometimes people who don't experience much anxiety during most of the year will notice a vague unsettled feeling during the summer months. Others who do deal with anxiety during other times of the year may also notice an increase in their anxiety during the hottest season of the year.
There are several factors which play a role in summer anxiety. Knowing what they are can help you take action to change what you can in order to reduce flare ups.
Click on the link below to read more about summer time anxiety.
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With summer very much here, we get to enjoy some of our outdoor favourites, such as golf and tennis. However, after doing too little for too long over the colder months, we then start to do too much too quickly and this puts us at risk of injury.
Two common injuries we see at Durham House are golfer's and tennis elbow.
The elbow is a joint made up of 3 bones; the humerus, radius and ulnar. It's a complex joint that allows us the range of motion to do things such as throwing, climbing and swinging. It also has tendons, nerves and blood vessels that start or pass through the joint.
Golfer's and tennis elbow affect the tendons which attach either side of the elbow joint, which then go on to form the muscles of our forearm and hands.
Details on how these injuries are caused and what you can do to treat or prevent them can be found in the attached article and video.
[ Subtitles are available on You Tube by hitting the CC option.]
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It’s pretty easy to go your whole life without ever thinking about your elbows! Until one day you can barely bend your arm! Then suddenly your training (or whatever activities you’re into) gets excruciating.
Elbow pain is actually more common than you might think, especially if you’re a pretty active person.
When you think about it, pretty much every upper body movement you do has to be translated through these two little hinges in your arms.
The more power and repetition you’re using, the more risk your elbows are at for overuse injuries.
Whether you’re currently experiencing pain in your elbows or you want to protect them from future discomfort, these top tips will help you stretch and strengthen your elbows and prepare them for unusual movements.
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Did you know The Studio is available to hire? By the hour, half day or full day for classes, workshops and teacher training.
Sharry continues to teach Barre fitness:
https://www.facebook.com/sharrywapilates
Shani teaches an adult ballet class:
https://www.shaninash-letsdance.info
Laura continues with Baby Yoga with massage:
http://www.kinectionbabyandkids.com
Sue Woodd continues to teach her Seasonal Yoga Teacher Trainees and hopes to be bringing more workshops and classes to The Studio throughout the year. Her first being on:
July 16th 2022
Improve Your Sleep Workshop
For More information and to book please contact Sue:
https://www.suewoodd.com
Please contact private hirers directly through their website or Facebook page for more information.
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Children have a boundless amount of energy at the best of times, but keeping them moving and active through the holidays can sometimes be a challenge. The brilliant Joe Wicks got our nation's school children doing online PE sessions with him through lockdown and it is important to keep up this level of movement.
It reminded us of Straighten Up UK which is a programme from the British Chiropractic Association (BCA), designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine.
These straight forward exercises are designed to be done on a daily basis to become part of the daily routine, just like brushing our teeth. As chiropractors, we want to encourage adults and children alike to start using this set of simple, three minute straighten up exercises.
This month we are revisiting the children's version, which can be found on the link below.
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When we are thinking of pleasant summer weather and the time or freedom for children to race about playing outdoors more, we assume there will likely be cuts and scrapes, with the inevitable scars on knees and elbows.
Scars are a natural part of the body's healing process. A scar results from the biologic process of wound repair in the skin and other tissues. Most wounds, except for very minor ones, result in some degree of scarring.
Have you had a traumatic accident, injury or surgery that has left you with a scar? You may have assumed that once the scar is healed on the surface that you need to put up with ongoing irritation, discomfort, pulling or nerve numbness? You may be distressed by the look of your scar and wish it was less prominent? Maybe you can’t touch your scar?
Addressing scars, wherever they are on your body, however they have formed and regardless of how old they are, can be an important part of returning to normal movement and getting back to enjoying your life to the full.
To find out more about how the body heals wounds, click on the link below.
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Do you ever have an extra 15 minutes to spare before you need to leave the house and run errands or head to work? You might have noticed that there are several times in the week where you have 15 minutes of free time. 15 minutes a day, 7 days a week, adds up to 1 hour and 45 minutes of free time where you could accomplish something great!
'If you had 15 minutes' is our feature where we ask our team for wellness tips they would give you to make the most of the time.
This quarter we have input from Pilates teacher Fiona.
We asked her what favourite exercises she would recommend for someone who had 15 minutes and wanted to keep some general all round mobility:
Fiona takes us through a 15 minute routine of her 5 favourite pilates moves.
Exercises which work the abdominals and glutes, along with some gentle stretches.
Fiona teaches on Mondays and Wednesdays in The Studio.
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This quarter's recipe is delicious beetroot truffles!
Whether you roast it whole, blend into a soup or drink as juice, beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants – a health food titan.
Belonging to the same family as chard and spinach both the leaves and root of beetroot may be eaten – the leaves having a bitter taste whereas the root is sweet. Although they are available all year round, beets are sweetest and most tender during their peak season, which in the UK, is from June to October. While heirloom varieties like white and yellow beets make for pretty dishes, only red beets have the cancer-fighting compound betacyanin.
Give this super easy recipe a try - not only do these truffles contain lovely beets but also cacao powder for all those chocolate fans. It may not sound like a good combination, but it really is!
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Summer holidays are approaching fast and while all your focus may be on planning trips away, possibly your first in a while, it’s important to remember about your health and safety.
1. Stay hydrated
Despite the fact we don’t always get the warmest of summers, it's still very easy to get dehydrated in the summer months. Before heading outdoors, drink a full glass of water. Always remember to take water breaks every 20 minutes when you're active outside. Even if you're not very active and just lounging by the pool sunbathing or pottering in the garden, you still need frequent drinks. Aside from hydrating, water also helps cool down body temperature. Signs of dehydration include lack of energy, headache and dizziness.
2. Keep cool
So many people, especially those not used to the heat, get sun stroke every year! It can be very serious for a small child to get it. Don't stay out in direct sunlight for more than an hour at a time to avoid sunstroke. Also, avoid intense exercise on hot days. If you or your kids ever become lightheaded, dizzy, tired and weak in the sun, move to a shaded area and get help immediately.
3. Sunscreen
Have a bottle of sunscreen in your handbag at all times! It's so important. Even if it's not particularly warm out, any bit of sun can put you and your kids at risk of sunburn. Apply sunscreen every two hours when outdoors and if you’re in the water at any time, always re-apply. For extra protection, use sunglasses and a sun hat.
4. Keep the alcohol to a minimum
It’s always nice to enjoy a cold, alcoholic beverage on warm summer days. But combining alcohol with the heat, you will be sure to get dehydrated. Try making mocktails instead! They taste just as nice and will save you getting dehydrated. If you’re not a fan of mocktails, alternate each alcoholic drink with a refreshing glass of water.
Have a fantastic Summer!
The Durham House Team
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