I can’t believe it's October and that this will be the last newsletter of the year!

Autumn is traditionally a time to give thanks for all that has come over the year and I am extremely thankful for the continued loyalty and support of our patients.

We still have many things to look forward to before the year is out of course, with halloween and fireworks night, our autumn and winter events and of course Christmas. We will continue to keep you updated on life within the clinics on our social media pages too, so do follow us on Facebook or Instagram for more regular updates, exercises and top tips. 

We have had to say goodbye to staff recently - we said farewell to chiropractors Elliot and Frida and also Sarah from our massage team but I am excited that we still continue to grow and that we have some new faces in the team.
 

We welcome Charlie G and Eve to the front desk team, Aasa and Katie to the massage team and Gaby and Jordan to the chiropractic team. Find our more about them in our recent staff interviews. 
 

 Massage therapist Sam has given birth to a baby daughter Lily, born on 18th August and we were all super excited to welcome her to our team too!   
                                                        

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 continuing to wear one.  

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. Take a look at our offer of the month for October below.




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.



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.

Autumn / Winter Events



We can't wait to come out to see you at events happening in Surrey and Hampshire over the autumn and winter. We have already attended the Farnham food festival in September, 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!
 

Farnham Christmas Lights – Saturday 19th November

Fleet Christmas Lights – Wednesday 23rd November
 

Did you know we have a specific massage therapy web page? There you can find information on the different therapies we offer. 

We have two new members to the massage team, Katie and Aasa. Both work in Fleet and Farnham clinics and you can found out more about them on our website - we will bring you interviews with them soon.

Gift vouchers are available to purchase in both clinics.
Great idea as a gift, especially as it isn't that long until Christmas!



  
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 to book a massage directly you can click on the link below to go straight to the website.
 

Autumn is full of fun times and seasonal activities that make a lot of people jump for joy when the temperature drops. For some, however, the beginning of autumn doesn’t make you want to break out the sweaters and decorations as much as it makes you want to stay inside, far away from the outside world.

For people who suffer from anxiety and depression, this time of year can be difficult. 

20% of people may suffer from a mild form of seasonal affective disorder (S.A.D), meaning that the shift into the autumn and winter seasons causes their symptoms of anxiety and depression to rise. Even for those who aren’t affected by S.A.D, the typical autumn themed activities that serve as staples for this time of year can be overwhelming. From pumpkin patches, haunted houses, trick or treaters and fireworks, there are so many activities that surround autumn that exclude introverts and people with mood disorders from all the fun.

Click below for some seasonal suggestions of activities that you and your friends can do together that takes some of the social pressure off this season.
 

This time of year can make us more susceptible to illness, both physically and mentally, so it's important we are extra vigilant with the exercise we do and what we eat and drink to fuel our bodies through the cooler months.

It's the time of year of course for more germs, coughs and colds and unpleasant viruses - we have certainly had our fair share of those.

So avoid the temptation to pull up the duvet with your favourite bar of chocolate and box set and instead take a look at our top 15 immune boosting foods to try... they may not stop every virus, but they will certainly give your immune system a much needed boost and help get it into the best possible condition for the colder months ahead.
 

                                                Osteoporosis

Osteoporosis is often referred to as the ‘silent disease’ because, although almost 3 million people in the UK are estimated to have osteoporosis, worryingly few people know they have it until they break a bone. There are more than 300,000 fractures every year due to osteoporosis.

Osteoporosis is a progressive condition that leads to more fragile bones as you get older. Fragile bones are more likely to break easily and bones in your wrist, hip and spine are particularly vulnerable.

Bone is a living tissue and new bone replaces old bone throughout life. But, in later life, the cells that build new bone can’t work as quickly as the cells that remove old bone. This leads to an overall loss of bone tissue, which makes bones weaker and more fragile.

For women, the hormone oestrogen helps protect bone strength. The reduction in oestrogen in the years following menopause causes a rapid bone loss, which can lead to osteoporosis.

About 1 in 2 women and 1 in 5 men over 50 will break a bone (fracture) because of osteoporosis so it's important to keep your bones healthy.

Check out our article for more information on this condition.

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 brings us Pregnancy Yoga:
https://yomamas.club/yo-yogis/



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. Sue's next workshop is in November. 

November 5th 2022
10:00 - 16:00

Face and Body Reading  Workshop

Our face and body represent our energy, health, fortunes and personality.



The face is the most important communication tool we have, it is our identity, it is the first thing you read after you are born and has so much to tell you.

Once you re-learn and remember how to translate this primal and universal language, it will enhance  your perception in so many areas of life, helping you to develop new levels of communication for business and personal relationships.

https://www.suewoodd.com/


Anna Knowles brings us a British Wheel of Yoga teacher training:



https://www.a-soulful-space.co.uk/



Please contact private hirers directly through their website or Facebook page for more information.

What are you doing for World Spine Day?

The World Spine Day theme on 16th October will be EVERY SPINE COUNTS.

The theme emphasises diversity of spinal pain and disability as part of the global burden of disease and addresses the need for access to quality essential spinal health services worldwide. With an estimated 540 million people in the world suffering with low back pain at any one time, it remains the leading cause of years lived with disability.

This World Spine Day, we are calling for action to focus on the global burden of spinal disorders while emphasising #EVERYSPINECOUNTS, highlighting the diverse challenges of living with low back pain in all regions, cultures, backgrounds and across the life course; prioritising a condition that is more prevalent than cancer, stroke, heart disease, diabetes and Alzheimer’s disease combined.

Organised by the World Federation of Chiropractic, World Spine Day has over 800 official organisational supporters worldwide. More information about how to get involved is available at www.worldspineday.org

A couple of months ago we featured the Straighten Up UK workout for children and this is the adult version. Check out the leaflet attached for exercises to help you build strength and flexibility in your spine.

As chiropractors, we want to encourage you to start using this set of simple, three minute straighten up exercises. They are designed to be done on a daily basis and become part of your daily routine, just like brushing your teeth.
 

Exercise with Osteoporosis

UK Chief Medical Officer's physical activity guidelines recommend that, to maintain or improve physical and mental health, adults and older adults should aim to accumulate 150 minutes a week (20 minutes a day) of moderate intensity physical activity (i.e. that makes the person feel warmer and slightly out of breath), engage in muscle strengthening activities at least 2 days a week and avoid prolonged periods of sitting.

The guidelines also recommend that older adults at risk of falls engage in balance training activities at least 2 days a week.
 
Here at Durham House we can help you find the most beneficial combination of exercise for you, bearing in mind that personal preference and enjoyment are important for successful participation.
 
Check out our top tips for specific recommendations for activity and exercise with osteoporosis.

 

Myths and Misconceptions about Back Pain

Applying WD40, drinking your own urine and hanging off a doorframe are just some of the strange ‘cures’ back pain sufferers have tried, according to members of the British Chiropractic Association (BCA).

The anecdotes, which also include patients rolling over sofa arms and believing their pain is worse when there’s a full moon, have been revealed as part of the campaign by the BCA to de-bunk myths about the causes and cures for back pain.

“We see patients every week who share their strange stories about how they’ve tried to cure their back pain or why they think they’re suffering in the first place and, while some of these may seem amusing, there is a really serious message here."

“If people don’t know enough about what causes back pain or how best to treat it, they could not only delay their recovery but potentially aggravate the problem. 80% of people will suffer from back pain at some point in their lives so it’s really concerning that so many people still don’t know enough about the best way to look after their back.”

Check out our Myth Busters by clicking the link below.
 

Autumn is here and that means lots of activities, clocks changing and half term on the lead up to Christmas and the holidays themselves. It can sometimes be an exhausting time so it's important to remember some self care to get you through the colder months ahead.

 1. Be Kind to Yourself

When we feel down, it's sometimes easy to focus on the negative things about ourselves. Instead of doing that, try to be more considerate to yourself. You don’t need to congratulate or compliment yourself for every little thing but try to replace negative thoughts with things you like about yourself.



2. Exercise and Be Active

Exercise is good for the mind as well as your physical health. Active people are happier... exercising boosts your mood and concentration.

Start doing physical exercises, whether from home or at the gym. You can begin with something basic like taking walks and using stairs more. Develop an exercise routine that you can handle and stick to.



3. Eat Healthily

Autumn and winter seasons can encourage weight gain, especially during the coldest months. Start eating vegetables and other nutritious foods. Drink an adequate amount of water daily, around 8-10 glasses. Eating healthily also involves building a good relationship with food. 



4. Connect with Other People

One of the major ways to improve mental health is to stay connected to your friends and family. Even being friendly to strangers can help improve positive feelings. Connecting with others also involves improving the quality of relationships you have.

5. Get Enough Sleep

Aim to get at least 8 hours of sleep daily if you are a teenager and at least 7 hours for adults over 20 years. Create a healthy sleep routine where you wake up at the same time every day. Also, embrace sleeping early to make it easier to wake up early.

The quality of sleep you get is also important. Some people might go to bed early but only get about 4 hours of actual sleep. If you experience sleeping problems most nights, you can reach out to a professional.



6. Take Some Time for Yourself

Some people have demanding schedules and rarely have time for themselves. Autumn and winter are usually the best time to slow down and put everything back into perspective. Find some time and maybe even start a journal.

Take about 10 minutes a day to write down your thoughts and feelings. It serves as a release from stress and helps maintain good mental health. You can also do the little things you enjoy, such as watching good films or reading a nice book to ease stress.

7. Get into a Routine

A daily routine can be beneficial to your mental health. It may involve things like wake up times, meals, personal hygiene, work, exercise, leisure and rest. Routines grant us a sense of control and structure and even reduce instances of procrastination. However, they do require practice to stick to them.

8. Go Outside

In the colder months, people get tempted to remain indoors even when it's perfectly safe to go out and get some air. Include a daily walk into your routine. Sometimes seeing the sky or feeling the warmth of the sun is enough to put a smile on your face.



9. Watch Your Alcohol Intake

It's easy to develop harmful habits, some of which might be difficult to break. Alcohol has often been seen as a way to unwind and get people through stressful times, but increased use has its affects. For example, a night of drinking can make you sluggish for part of the next day.

 Keep track of your drinking so that it does not become something you need to depend on in your life. 

10. Practice Daily Gratitude

Focus on the good in your life, no matter how small it may be. It can be quite beneficial. It doesn't mean ignoring all your problems or trying to believe they don’t exist. Just be grateful for the little wins and thankful for the good things in your life.

You can take a few minutes to write what you are grateful for in your journal daily to keep you going during any tough times.

Wishing you all a fantastic autumn!




The Durham House Team