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 Eve and Charlie to our team. We will introduce you to them in due course.



A new year brings changes and new challenges but I am hopeful that 2023 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.

So thank you and I hope 2023 is a great year for you.

Best wishes
 
Galin

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 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
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 21st 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 2023 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.



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 at our open day on Saturday 21st January for a FREE taster class!

[Booking essential - speak to your chiropractor, massage therapist or reception to get booked in]



Please email Sarah, our Studio Coordinator  at thestudio@durhamhousechiropractic.co.uk if you have queries about your account.

 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 and find out about our event offers and prizes, plus say hello to the chiropractic and massage teams!
 

Did you know we have a specific massage therapy web page?
There you can find more information about our massage therapists and the different therapies they offer. 

    

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.
 

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 one 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 time habits that are detrimental to are 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.

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 2023 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!
 

                                                             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.

Progressive Muscle Relaxation 

The technique of progressive muscle relaxation (PMR) was described by Edmund Jacobson in the 1930s. Progressive 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. 
 

Workshop with Laura

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 coninues with pregnancy yoga and regular hypnobirthing workshops:
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. 
https://www.suewoodd.com/

Anna Knowles continues with
British Wheel of Yoga  Foundation Course 1
https://www.a-soulful-space.co.uk/



Babs Freeman brings us regular Restorative Yoga Workshops.
Her next is on Friday 20th January 
7:00pm - 9:00pm
https://isvarawellbeing.co.uk/



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



There are some slight changes to our Studio timetable from January 3rd 2023, so take a look at our timetable below.
 

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.

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.

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.
 

 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.

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