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Welcome to the January edition of our quarterly newsletter.
A happy new year from Durham House.
As we start a new year we look at habits and how we can set new ones to help us achieve our wellness goals. Alongside this we bring you our January offer for The Studio and details of our exciting open morning later in the month.
In this newsletter we interview the newest member of the team, Andrea McCarthy.
We also look at low back pain, how to prevent it and some exercises to help find relief.
We have an article on Lymphoedema written by our specialist therapist Julie Jarvis.
We bring you a new article "Spotlight On" which sheds light on what it is about Durham House that keeps our patients coming back, as we speak to one of our longest serving patrons.
In our mind health article we look at the physical and mental benefits of sleep and how to improve it if you are struggling.
We have movement tips from the more gentle to more aerobic and look into understanding blood pressure, as well as ways to keep warm this winter.
We also bring back our popular Veganuary recipe.
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A new calendar year has always been linked with new starts, resetting of priorities and the potential for a new version of you. However, the new year isn’t meant to initiate huge character changes! It’s a time to reflect on the past year and aim to make positive lifestyle choices.
Exercising or adding movement into your day, eating and drinking sensibly will all help. Having treatments and discussing your wellness journey with our professional practitioners might also be a great first step in helping you reach whatever it is that you strive for. By setting small, attainable goals and making your resolutions realistic, there’s a greater chance that you will keep them throughout the year, incorporating healthy behaviours into your everyday life.
Since our last newsletter, we have recruited new reception staff and I am delighted to welcome Andrea to our team. Andrea will also be joining our massage team and replacing Sam Hendy who sadly leaves us.
Sam has been a part of the team since we opened. She started out by working on the desk when she was just a teenager as one of our Saturday staff, eventually training as a massage therapist. We have literally watched her grow up, get married and have a family and she will be very much missed by everyone. Good luck Sam!
A new year always brings changes and new challenges but I am hopeful that 2024 will be a fantastic year as we continue to grow!
As always, none of this would be possible without the loyalty and support of our patients and as a special thank you, we will be giving a goody bag out to one special patron this quarter.
So thank you and I hope 2024 is a great year for you.
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.
Take a Look at our Winter Offer
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 sports massage, pregnancy massage, deep oscillation therapy and MLD, as well as deep tissue work and gentle massage. Whatever your needs, we are sure we have a practitioner for you.
The Studio
The Durham House Studio is located at our Farnham Clinic.
January is the time to get back to routine, exercise and your rehabilitation classes after the Christmas break. Why not attend our Studio open day on Saturday 27th January and give our FREE taster classes a try? This is a great chance to try something new!
We also have our January offer of the month - buy a 20 class pass anytime in January 2024 and get 5 classes added for FREE.
It is advisable to bring your own mat if possible to our classes but we can provide one if necessary.
If you have never been to a class before, we have a welcoming group of highly trained individuals who will take the utmost care of you. Flexicore classes are taught by our chiropractic and personal training team and we also offer yoga, barre, pilates and physio pilates.
Please email Sarah, our Studio Coordinator at thestudio@durhamhousechiropractic.co.uk if you have queries about your account.
Winter / Spring Events
We can't wait to see you at events happening in Surrey and Hampshire during the year. Keep your eyes on our social media pages for dates to put in your diary to come and see us, find out about our event offers and prizes, plus say hello to the chiropractic and massage teams!
The Studio Open Day
27th January 2024 08:30 - 13:30
Come and meet The Studio team and give one of our classes a try for FREE.
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Habits
A habit can be defined as an action you do frequently and automatically in response to something in your environment.
Habit formation is the process by which new behaviours become automatic. Someone who instinctively reaches for a cigarette after waking up has a habit. But so does the person who feels inclined to lace up her running shoes and hit the streets as soon as she gets home.
Old habits can be difficult to break and healthy habits are often harder to develop than we would like. That's because the behavioural patterns we repeat most often are etched into our neural pathways. The good news is that, through repetition, it's possible to form and maintain new habits. Even long term habits that are detrimental to our health and well-being can be shaken with enough determination and a smart approach.
To read our article on habits click on the link below.
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Holistic health can be defined as an approach to life. Rather than focusing on illness or specific parts of the body, this approach to health considers the whole person and how they interact with their environment.
Holistic health emphasises the connection of mind, body and spirit. The goal is to achieve wellness where everything is functioning at the highest level possible. The concept of holistic health encourages people to accept responsibility for their own level of well being and every day choices that affect their health.
To read more and understand some top tips on how to make more holistic changes to your well being, click below.
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Interview with Andrea
Andrea joined the Front Desk team at Durham House in September 2023 and from the new year will also be part of the massage team.
Alongside Durham House, Andrea works as a Project Manager and is currently studying for her Level 4 Sports Massage qualification. Andrea has previously worked within a social and market research field for the government, education and advertising sectors.
Andrea enjoys the challenge and hustle and bustle of working within a busy clinic.
In her spare time Andrea is a keen cyclist and enjoys spending time with her fiancé and Sprocker spaniel, Woody.
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It will be no surprise to the millions of people who have just started their January healthy lifestyle plan that the most popular new year's resolution for Britons is to lose weight! The majority of new year's resolutions made involve making 2024 a healthier year. Losing weight is many people’s priority, followed very closely by getting fit and eating more healthily.
But it's important to remember that getting fit and healthy isn't something to only be focused on in January. A realistic change for your health is a resolution that you can sustain for longer than the first few weeks or months of the year.
We would all like a quick fix solution and would love to see those extra Christmas pounds gone quickly but quick weight loss is not usually permanent weight loss and diets that have strict rules or severely restrict calories have been shown to be unsustainable options. Very low calorie diets lower metabolism so when a person goes back to eating normally, their slower metabolism will ultimately mean that they gain all their weight back and usually a bit more on top.
Many of us very often follow a pattern of eating unhealthily, gaining weight and then going on a diet. We lose the weight but then go back to eating the same old things and so the yo yo weight effect continues. As Einstein said “the definition of insanity is doing the same thing over and over again and expecting different results” so perhaps it’s time for a new approach.
Forget the diet and concentrate on making small, sustainable changes to what you eat that will change your metabolism for the better. An eating plan which contains delicious foods made with whole grains, healthy fats and oils, beans, lentils, nuts and seeds and increased fruit and vegetables gives our bodies the nutrients that we need to function properly. As a result, many people find that energy improves, digestive symptoms resolve, their skin feels clearer, their eyes brighter and very importantly for many, those annoying extra pounds drop off at a sensible rate which means that they are more likely to stay off for good!
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Sleep
Sleep has been proven time and time again to be one of the most important things you can do to help your brain and body function.
Sleep is even more vital when you’re stressed, anxious and overtired.
So instead of worrying about not getting enough sleep, switch your mindset and start learning new ways to sleep easily and get to know the science behind it along the way.
It’s normal to take 10 to 20 minutes to fall asleep once you climb into bed. But if it takes more time than that, you may need to improve your sleep hygiene.
Click the link below for some simple ways to fall asleep as fast as possible.
Also check out our article on Understanding Sleep Issues by clicking the link below.
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Progressive Muscle Relaxation
The technique of progressive muscle relaxation (PMR) was described by Edmund Jacobson in the 1930s. Progressive muscle relaxation is based upon his premise that mental calmness is a natural result of physical relaxation.
Interestingly, it helped popularise the word ‘relax’.
It identifies muscular tension as a result of anxious thoughts. If you can find a way to reduce tension in the muscles, you can lessen the impact of those anxious thoughts.
Progressive muscle relaxation is based upon the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension. By tensing and relaxing muscles, we can reduce stress and tension in the body and shift the mind’s focus away from distracting thoughts.
PMR is a deep relaxation technique that has been effectively used to control stress and anxiety, relieve insomnia and reduce symptoms of certain types of chronic pain. Doctors have used PMR in combination with standard treatments for symptom relief in a number of conditions.
Progressive muscle relaxation can be learned by nearly anyone and requires only 10 to 20 minutes per day to practice.
Check out our link for how to practice Progressive Muscle Relaxation.
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Did you know The Studio is available to hire? By the hour, half day or full day for classes, workshops, courses 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
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.
https://www.suewoodd.com/
Please contact private hirers directly through their website or Facebook page for more information.
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What is blood pressure?
Blood pressure is what allows oxygen and nutrients to move through our circulatory system and is the force that moves it. It’s an important force because oxygen and nutrients would not be pushed around our circulatory system to nourish tissues and organs without blood pressure.
Blood pressure is also vital because it delivers white blood cells and antibodies for immunity and hormones such as insulin. Just as important as providing oxygen and nutrients, the fresh blood that gets delivered is able to pick up the toxic waste products of metabolism, including the carbon dioxide we exhale with every breath and the toxins we clear through our liver and kidneys.
Blood itself carries a number of other properties, including its temperature. It also carries one of our defenses against tissue damage, the clotting platelets that prevent blood loss following injury.
But what exactly is it that causes blood to exert a pressure in our arteries? Part of the answer is simple - the heart creates blood pressure by forcing out blood when it contracts with every heartbeat. Blood pressure, however, cannot be created solely by the pumping heart.
To learn more about the importance of understanding your blood pressure, read the article in the link below.
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What is Aerobic exercise?
Aerobic exercise is any activity that gets your blood pumping and large muscle groups working. It’s also known as cardiovascular activity.
Examples of aerobic exercise include:
· Brisk walking
· Swimming
· Heavy cleaning or gardening
· Exercise classes
· Running
· Cycling
·Playing football
Experts recommend getting at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week. Brisk walking or swimming are examples of moderate activity. Running or cycling are examples of vigorous activity.
But why is aerobic exercise recommended? Our top tips gives you some information on why.
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Lymphoedema
Lymphoedema is a chronic inflammatory condition in which part of the lymphatic drainage system fails to work effectively. It is estimated that almost 450,000 people in the UK have lymphoedema.
This means that it's more common than the combined number of people with Multiple Sclerosis, Motor Neurone Disease, HIV and Parkinsons Disease. Lymphoedema affects people of all ages, including newborn babies.
Click on the link below to understand more on this condition courtesy of our specialist Julie Jarvis.
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Our new article "Spotlight On" sheds the light on what it is about Durham House that keeps our patients coming back . Some of our most loyal patrons have been with us since we opened over 17 years ago and this is our way of saying thank you - a goody bag is on it's way to this very well deserved interviewee.
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Sweet Potato and Kale Curry
If you are giving Veganuary a go this month, why not try out this winter warming sweet potato and kale curry. It's spicy and delicious and full of healthy goodness.
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Low Back Pain
Poor posture, unbalanced tight and weak muscles, stress, overtraining and joint dysfunction are all possible causes of low back pain.
Frequently we see patients who may present with acute low back pain and sciatica. Sciatica refers to back pain caused by a problem with the sciatic nerve.
This is a large nerve that runs from the lower back down the back of each leg. When something injures or puts pressure on the sciatic nerve, it can cause pain in the lower back that spreads to the hip, buttocks and leg.
The most common symptom of sciatica is lower back pain that extends through the hip and buttock and down one leg. The pain usually affects only one leg and may get worse when you sit, cough or sneeze. The leg may also feel numb, weak or tingly at times.
The symptoms of sciatica tend to appear suddenly and can last for days or weeks.
Most people who get sciatica are between the ages of 30 and 50. Women may be more likely to develop the problem during pregnancy because of pressure on the sciatic nerve from the growing uterus and foetus. Other causes include a herniated or bulging disc and degenerative arthritis of the spine.
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Keeping warm in winter is important to stay protected against a drop in temperature as cold weather can affect your body’s ability to fight off viruses and infections.
Warmth can also be a real source of comfort when we feel under the weather: a soft blanket, a cup of hot chocolate or bowl of steaming soup, a roaring fire, or even a snuggle up with the dog can all make us feel not only physically better but psychologically better too.
By keeping warm you can help yourself stay well this winter.
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Wishing you all a fantastic start to the year,
Best wishes
The Durham House Team
Don't forget you can follow us on social media or book on our website by following the links below
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