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Your Vital Updates from
Tasman Bay Chiropractic
Hi All
 
A very warm welcome to our quarterly newsletter.  What an interesting quarter it has been!

The TBC team greatly appreciated the convenience of digital communication and shared lots of messages, information and photos during Levels Four and Three. Here is a collage of what we got up to - from clearing the attic to art to jigsaw puzzling and board games! Some team members even got themselves on the front foot and got their articles written for this newsletter!
Previous Theme
Our July-August theme was Winter Wellness. Some great recipes and ideas were shared on the noticeboard and we noticed quite a few phones out to get a copy which is fantastic to see. Most of us are already aware of the key things we need to do to help keep ourselves as well as we can, but a timely reminder, an inspirational recipe or idea and a wee nudge in the right direction never go astray.
Current Theme
The theme for September-October was settled on quite some time ago and has now become even more relevant to us. Sharing, navigating and connecting with others through a time of change, or upheaval, is a pertinent topic right now. Managing change can have quite an emotional impact on us, and of course along with physical and environmental stress, can impact our bodies and our body's functioning. Now is a good time to be talking about this subject to friends and family and of course any of our team at TBC.
We are pleased to have got through Levels Three and Four and are really enjoying being able to provide care for all of you again. Please see the post below for Level Two protocols.

Our chiropractors are happy to extend each shift a little (where it doesn't clash with another commitment) if the shift is full, so please be in touch if we haven't reached you yet to either reschedule an appointment missed during Lockdown, or just get yourself back in the appointment book. We will ensure we have the capacity to see everyone.
Farewell Bryony
Finally, the coming week is the last week that Bryony will be with us. She has resigned and is taking some time out to decide what she would like to do next. We wish her well in the next step in her career.

Stay safe and healthy
With very best wishes from us all

PS Up-to-date news is featured on our website and/or Facebook page as well as on the noticeboard in the practice. Take a look regularly to see the fun, competitions, winners and information.
Level Two Protocols at TBC
 

Carpark/Front Door

You are welcome to wait in your car if that is your preference - just give us a call to let us know you are there and we will pop out and wave you in when your room is ready.

We will have the front door open as much as practical - if you prefer us to open the door,  just knock.

Please don't bring extra people to the consultation unless a carer is needed.

Please scan in 

Use the sanitiser at the door.

Have your mask on - we will have ours on


Bathroom

Please use your toilet before you come to avoid using ours

Leave the door open if it is for handwashing only ie avoid touching the door.


Reception Area

Please maintain social distancing

The water, coffee table, cloth chairs, toys and magazines will be removed

The pew is relocated for main seating

Please leave via back door - let the CA know if you would the door opened for you.


Front Desk

Please bring a pen to update your appointment card if you use these cards

We strongly prefer paywave/contactless or online payment. The machine will be swabbed whenever a non-staff member uses it.

We accept cash payments in an envelope with name and amount - no change given but the full amount will be loaded to your account for a credit.


Consulting Rooms

No extra chairs

Cloths for faces on all tables ie no paper headrolls - a new cloth for each consultation.

The table will be disinfected after each consultation.

The door will be left open as we don't have the required ventilation separated for each individual room.

A pop-up 'adjustatorium' has been set up in reception to give us four consulting spaces as chiropractors are not to share rooms during a shift.

 

Always Look on the Bright Side

Hi everyone

As I sit here writing with the sun streaming through my window I can’t help but feel a sense of well being. The sun is healing.

Yes, we are in another lockdown and yes, I am feeling restless! The children are continuously hungry, the washing pile never ends and my mind flickers from one scenario to another. How do we remain positive and calm during these unknown times?

I use humour, always have and always will. It’s taking whatever you can find and turning that into a positive no matter how small. My son Patrick is a great example and often has me crying with laughter with the way he views the world.

We could all shut ourselves away and wallow but really there is so much to be grateful for! It’s the things we can sometimes take for granted like the fluffy blankets we snuggle into, hot drinks, running water, power, transport, friends/family, unconditional love and even to the smallest blessings like the kind word from a stranger or that beautiful butterfly that almost landed on you. I have had quite a year of change and unsettling moments but I know if I remain positive and see the humour, I can navigate my way through the unknown.

Today is a Nelson stunner! The perfect blue sky, warm spring sunshine and the best part of it all I get to enjoy this day because I am ALIVE.

May you all find something to be grateful for and continue to keep yourselves well.

I miss you all and will see you really soon.

With love from
Elise

Happiness Chemicals your Body Makes for You!

With another lockdown in August we have been placed into another mild to severely stressful situation. Our bodies are put under a bit of stress and we start to experience less happiness with our situation. Here is some advice about how to make happiness hormones for yourself - depending on your situation.

Feeling sad, stressed or overwhelmed? 

You need some serotonin in the system, the mood stabiliser hormones. All of the following hormones can be produced in a variety of ways, many things produce multiple hormones at once which can create a symphony of neurological change within your brain. Serotonin is well known for improving mood, particularly for people with anxiety or low mood. You can get serotonin by exercising gently, being exposed to the sun and even meditation. Serotonin deficient people often crave carbohydrate rich foods (anything with sugar). If this is you, then focus on the nutrient-rich carbohydrates like fruits and vegetables, rather than processed foods and bread. 

Feeling low, bored or stuck?

You need some dopamine in the system, the reward hormones. Dopamine is actually an easy chemical for your body to make, you just have to do something. Easy ways of making dopamine include eating protein-rich food, sleeping and having a luxurious soak in the bath. To produce higher amounts you can also exercise regularly or complete tasks/goals. Interestingly people with Parkinsons are deficient in dopamine and therefore it affects their body control, which is why we see them tremor. Elevating your own dopamine levels can therefore improve your own body control.  

Feeling lonely, depressed or useless?

You need some oxytocin in the system, the love hormones. Oxytocin is commonly known as the love hormone, so if you want to feel the love, so to speak, focus on interacting with the people around you (hopefully within your bubble when you are in lockdown). Physical touch is the greatest way to stimulate oxytocin production, specifically more effective with loved ones, such as partners, children or pets. It can also be produced when you help another living creature to thrive, whether that be doing a favour for a friend, teaching a child or watering a plant. 

Feeling sore, stiff or lost?

You need some endorphins in the system, the painkiller hormones. From what we can tell, endorphins play a role in pain management and your ability to experience pleasure. Getting your body moving through exercise, stretching or sex can boost the release of endorphins which decrease the sensations of pain. Other things that you find pleasurable can also release endorphins such as eating dark chocolate, drinking red wine or listening to high tempo music. Laughing has been shown to stimulate the release of endorphins too, the weird thing is that it doesn't even have to be real, if you can simulate a laugh it can still produce endorphins. My advice would be to record yourself or your family members laughing and then watch it back. For me that always makes me laugh. 

What's really interesting about all these hormones is that many of them are released in your body through physical touch and movement. I would say that it's safe to assume then, when you come in for your appointment with your chiropractor, a lot of the time there is physical touch involved, movement of the body and if the chiropractor is on form that day, plenty of laughing too. 

I hope everyone is safe and enjoying their lockdown, if not, give this article a read again and do something about it.
 

With love
Hamish

Singh K (2016) Nutrient and Stress Management. J Nutr Food Sci 6: 528. doi:10.4172/2155-9600.1000528
Sansone, R. A., & Sansone, L. A. (2013). Sunshine, serotonin, and skin: a partial explanation for seasonal patterns in psychopathology?. Innovations in clinical neuroscience, 10(7-8), 20–24.
 
Hansen CJ, Stevens LC, Coast JR. Exercise duration and mood state: how much is enough to feel better? Health Psychol. 2001 Jul;20(4):267-75. doi: 10.1037//0278-6133.20.4.267. PMID: 11515738.
 
Uvnäs-Moberg K, Handlin L and Petersson M (2015) Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation. Front. Psychol. 5:1529. doi: 10.3389/fpsyg.2014.01529
 
Morhenn V, Beavin LE, Zak PJ. Massage increases oxytocin and reduces adrenocorticotropin hormone in humans. Altern Ther Health Med. 2012 Nov-Dec;18(6):11-8. PMID: 23251939.

Sprouse-Blum, A. S., Smith, G., Sugai, D., & Parsa, F. D. (2010). Understanding endorphins and their importance in pain management. Hawaii medical journal, 69(3), 70–71.

Saanijoki, T., Tuominen, L., Tuulari, J. et al. Opioid Release after High-Intensity Interval Training in Healthy Human Subjects. Neuropsychopharmacol. 43, 246–254 (2018). https://doi.org/10.1038/npp.2017.148
Lockdown Times

Well. Another lockdown. I don't know how you all found it but here is my experience. This time around, I did find it a little easier. I went into with a bit more understanding of what lockdown would look like. My kids were just slightly older, which meant they were a bit better at being able to entertain themselves, and play together. Sure, we had our cabin fever moments, and the kids were missing their friends. But we knew it wasn't going to last forever and that we would get through it. We baked. We connected with each other more. We spent that bit of time we wouldn't have had otherwise, together. We made chalk paint and colored our driveway.

I would have liked to have achieved a few things from my "to do list", but in the end, connecting fully with my family was far more important, both mentally and emotionally. I hope that you were also able to make some important connections during your lockdown, whether in person within your bubble, or over the phone.

Much love
Victoria

Managing Change

Much earlier in my working life, I had the rather interesting role of a Change Management Consultant. This evolved from working in the project team to move the Rural Banking and Finance Corporation from being a government department to an entity that could be sold on the open market - The Rural Bank. I became involved in the work to support our Branch and Area Managers in growing and developing the skills needed to achieve this new structure. The bank was sold to Fletcher Challenge and after having our first child, I then moved to consulting work in the private sector in Wellington.

This was the late 80's-early to mid 90's and there was a massive paradigm shift in the understanding of what a career looked like. It was the beginning of a move to no longer did anyone have a job for life, no longer was it great to work in the same role or company for a long time - rather than loyal and steady, it started to look a bit staid. This was also the phase of many restructurings and redundancies. Back then it had quite a stigma attached and there wasn't a lot of 'best practice' knowledge as it hadn't been undertaken on a large scale before. So why am I sharing this story? I learnt a lot about the change process, understanding it, helping others understand it and work through it - and the best bit, helping others see it as a great turning point in their lives. It is an area I have retained an interest in.

Key points I have learnt are

We do have choices. Whether a change is forced on us or we have decided to make a change, we can choose one of three roles to take through the change process ie victim, survivor or navigator.

A victim of change is the person who responds with either a fight response and refuses to accept the change, or a flight response - runs from it, or becomes overwhelmed by it. It is a very reactive response. "Victim' is not a name I really like here, but I haven't found a better one yet!

A survivor is a person who finds a way to deal with the change, ideally keeping things as similar as possible to how they were before the change. It may involve a slight shift or a bit of maneuvering.

A navigator will have a very proactive response. This person will step back and assess where the opportunities lie, how can productivity or opportunity grow from this, look for what can be learnt and then plan to take a growth-oriented path.

Each of us has a 'natural response', a deeply embedded first reaction to a change - especially when it was one that we didn't choose. Recognising this in ourselves is a healthy thing and is the first step to deciding to choose a different role if we feel that our first response isn't the one we want to proceed with. Often there is also grief and/or see-sawing emotions to deal with, especially when the change is inflicted on us, so take the time to work through these.

Ensuring that we are managing our physical, emotional and spiritual health and well-being on an ongoing basis is obviously giving us the best foundation for coping with and thriving through change - but I think that you already know that!

In summary, I quote my partner Gordon who always drove this message home to our children - It's not what happens to you in life that matters, it is how you respond to it.

Take care of yourself and those around you.
Warmest wishes
Lynley

Change and New Beginnings

This season's theme at TBC is Stories of Change and New Beginnings. It is very fitting in the current situation that we all find ourselves in - thanks to Covid 19. 

This one is mainly for all us girls out there!

The world is changing fast and not always for the better. Our lives are very busy and often we forget to place the importance on our own health and fitness that we should. We tend to place everyone else first and ensure their needs are met. The washing done, the kitchen cleaned, the troops fed and the cat wormed, before we collapse into a chair in the evening with a cup of tea or a glass of wine. Always too tired to take that time for ourselves that we need.

Two years ago I decided not to live that way anymore and to focus on my health and wellbeing. I started an exercise regime and made a conscious effort to stick to it. Someone told me once that you have to really enjoy the exercise you choose or you will find excuses not to do it. This is the best piece of advice I could have received, so I picked swimming, cycling and yoga. These may not appeal to everyone but there will be something out there for you, you just need to find it, make the time and put your health and wellbeing back on the top of your list.

I also changed to a plant based diet, cutting all meat and dairy from my diet. The difference this made to my overall health and energy levels was immense. This was my personal choice and not something that everyone would want to do. Meals took a lot more thought and planning than they used to but over time it became the norm. There are so many resources at our fingertips these days that recipe ideas are never in short supply, several noted chefs are also changing to plant based either themselves or at least devoting a cook book or two to their ever growing audience. And Nelson is the best place if you’re looking for natural wholesome ingredients.  

So for the girls out there, Your family might need a great deal of your time and energy. But the best way they can get this is if you are in the best mental and physical health yourself. So remember to place importance on your wellbeing for their sake and yours. So much in this changing world is out of our control, we have lots of choices that we can control, make your health and overall wellbeing one of them.

Take care
Louise

Recipe in PDF form
Oops - did Lou just let slip that Corrian celebrated a signifcant birthday during lockdown??!!

Lockdown 

We’ve made it through another lockdown.  On the other side I reflect on how this one is different from last year.  This time around I wasn’t as anxious about the unknown.  I knew that I could be in a bubble with my husband and 2 daughters and come out the otherside unscathed. I enjoyed the different pace of life as there was no pressure to get kids to school, dance lessons and myself to work and still do all the jobs in between.  I know many people felt the same. 

I tried something new, I used my time over the 3 weeks at home to try my hand at vegan recipes.  I had borrowed some recipe books from Louise and now I had the time to look through and choose what I would like to create.  My husband (Jase) will tell you I created a mess and a headache for him - I seemed to go through a mountain of dishes and was forever washing and drying them, but the food I created was delicious and well received by him and some of them by the kids.  The headache I gave him is that he was our shopper. Now in normal circumstances he does the grocery shopping anyway (how lucky am I?) and he knows exactly where everything is but all of a sudden I was asking him to shop for ingredients that he wasn’t sure what they were or where to find them.  I was thankful that he was very gracious in accepting my directions and amused when he looked at the list with trepidation each time he had to venture out.

We mostly didn't miss meat , eggs and cheese were harder.  I will continue to incorporate a mixture of the recipes I tried together with our normal diet. My absolute favourite was a version of nachos from Nadia Lim’s Vegful recipe book - Zingy Nachos, the flavour combinations were just so good.  I can’t wait to make it again.

Bron

STOP PRESS
ANNOUNCEMENT

 
The anticipation has been building for some time and shipping delays have been an issue. This edition of the newsletter has been held over for this information to be announced BUT we can now announce the arrival of four brand new chiropractic tables!
The tables are the next step in us setting up our 'adjustatorium'. Our pop-up adjustatorium (see photos below) gave us all a taste of what is to come ie the addition of an open plan consulting room. I am really excited about us being able to offer this option. Other practices that have used open plan for some time now are very enthusiastic about the energy and 'buzz' that having a couple of chiropractic consultations alongside each other brings to the space. Feedback from these chiropractors and their clients has been very positive so we are looking forward to being able to offer this option alongside our existing more private rooms.

Lockdowns have delayed the building of the permanent space - but watch this space!

Warmest regards
Corrian
Spread the Joy
 
There's no joy like spreading joy. 

I painted and left rocks around my favourite walking paths during lockdown.

Bryony

Frequently Asked Question of the Season
What should I do if I don't feel well after my adjustment?

Sometimes an adjustment will result in you feeling slightly ‘off-colour’.  Our recommendation is to drink plenty of water and enjoy a gentle walk in the fresh air.

If you experience ongoing increased pain following an adjustment, please ring us so we can address why this may be.

There are more answers to common questions about chiropractic on the NZ Chiropractors’ Association website.

Practice Hours
Below are the times that we have at least one chiropractor in the practice.
 
Monday: 8.45am – 12.45pm   and  2.30pm – 6.00pm
Tuesday: 8.30am – 12.00pm
Wednesday: 9.00am – 11.45am   and   1.30pm – 5.00 pm
Thursday: 9.30am –12.30pm   and  2.30pm  - 6.15pm
Friday: 8.00am – 12.00pm
Saturday: 9.00am – 11.45am
Winners
Congratulations to the winners of our monthly lucky draw. To be in to win, pop your appointment card showing six completed visits into the jar on the Reception desk. You could win a complimentary adjustment!
June - Pat Stuart
July - Jon-Henri Quin
Parking

The carpark can be pretty busy.

Please take extra care to keep everyone safe and implement your 'smart parking' strategy to make sure we can provide as many parks as practical.

 
In health and with best regards from us all
PS - Yes Louise shared pics of her delicious food and Victoria shared pics of her littlies!
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