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Welcome to the Autumn edition
of our quarterly publication
In this newsletter we take a look at ways to boost your immune system for the colder months ahead, with the top 15 ingredients to get into your diet.
With world spine day this month we bring you healthy movement tips, bust some back pain myths and bring you information on lifestyle for healthy bones.
We also bring you exercises and physical activity tips to support osteoporosis.
In our mind health article we look at autumn alternatives if you find the usual seasonal activities a bit too much to cope with.
We also bring you our popular pumpkin pie recipe - a fantastic way to use up those pumpkins from Halloween and give you a little more to think about with the health benefits found in this fruit.
We also bring you some top tips to get through the colder months, which for many, can be a hard time.
Lastly our monthly offer returns this October with a 45 minute massage for the price of 30 minutes. (Terms apply).
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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 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.
As always none of this would be possible without the loyalty and support of our patients.
So thank you, I am very grateful.
Best wishes
Galin
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What's on at Durham House
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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.
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Discover the Benefits of Reflexology this Season
Reflexology and Osteoporosis
Reflexology focuses mainly on the feet and face and works on the theory that certain areas correspond to different parts of the body and the health and wellbeing of an individual depends upon free flowing energy within the body. If this flow is interrupted, ill-health can follow. By massaging particular points on the feet it is claimed that the energy can flow freely again. It is suggested that reflexology may increase blood and lymphatic circulation, help digestion and the immune system and aid relaxation which in turn, may reduce pain.*
*Article from Royal Osteoporosis Society Dec 2018.
Reflexology and Menopause
Menopause reflexology focuses on key reflexes for common menopausal symptoms supported with a rationale in a unique and effective way that supports energy flow, along with the benefits of Reflexology. The focus of the treatment will aim to reduce symptoms on a physical, emotional and energetic level.
See website for details of treatments offered.
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Interview with Rosie Warrington
Meet Rosie, one of our dedicated Massage Team. She works in both our Fleet and Farnham clinics.
Rosie graduated from Kingston University with a degree in Sports Science in 1999. During this time she also completed her Level 3 Sports Massage Certificate.
Take a look at her interview and find out more.
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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.
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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.
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World Menopause Day was established in 1984 by the World Health Organization (WHO) and the International Menopause Society (IMS) with the intention of spreading awareness about this condition that affects women as they age.
Menopause is a term used to describe the natural decline of a woman’s reproductive hormones, beginning between the ages of 45 and 55, when the body experiences its last menstrual cycle.
Common symptoms of menopause include hot flashes, night sweats, mood changes, and sleep disturbances. All of these symptoms can result in an increase in anxiety and depression. After menopause, women are more at risk of developing conditions like heart disease and osteoporosis.
Most treatments for menopause focus on symptomatic relief as it’s a normal part of aging, and, as such, is not a curable condition.
The condition has not been studied as much as it should be and is not discussed openly. Having a World Menopause Day was seen as a solution to these problems by encouraging conversation and research on menopause and its effects.
As people worldwide are living longer, more and more women are likely to undergo menopause. It’s important that we are prepared for the effects that might happen as a result of menopause so that we can live better, healthier lives.
World Menopause Day is observed on October 18th every year to raise awareness about the impact the condition has on the lives of women around the world. Despite affecting about half of the world’s population, menopause isn’t talked about as much as it should be. Observing the day is also an opportunity to encourage further medical research on the condition.
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Did you know The Studio celebrated it's 8th birthday this year and is available to hire, by the hour, half day or full day for classes, workshops and teacher training?
Sharry continues to teach Pilates & Barre Fitness with a new class starting in November:
https://www.facebook.com/sharrywapilates
Shani continues to teach Adult Ballet:
https://www.shaninash-letsdance.info
Sue Woodd continues to teach her Seasonal Yoga Teacher Trainees
https://www.suewoodd.com/
All class details are on The Studio timetable below. Please contact private hirers directly through their website or Facebook page for more information.
UPCOMING WORKSHOPS
Autumn Transitions
Restorative Yoga and Sound Bath with Babs
Friday 27th October 2023
Time: 19.00 – 21.00
Fee: £25
Autumn is a reminder that a meaningful life isn’t only about productivity, but completion and transition too. In this sense it has something powerful to ask us about our callings. It asks us to consider, if we need to let go to create space and time to explore something new.
This two-hour workshop is designed to give you a chance to reflect, slow down and do something nourishing for yourself. Come and join us! Suitable for everyone, so bring a friend.
The aims of the workshop will be to:
- Practice Pranayama (Breath Control) and Meditation
- Release tension and blockages in the energy flow
- Experience meditation and deep relaxation
- Practice, set positive intentions and enjoy time with yourself
To book, please contact Babs on:
info@isvarawellbeing.co.uk
or text 07749-342040
www.isvarawellbeing.co.uk
Join Karen Aspinall for this wonderful Barre and Restore Workshop on November 5th in The Studio
https://www.karenaspinall.com/
Take a look at our handout below on the benefits of exercise to support your chiropractic treatment
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What are you doing for World Spine Day?
Move Your Spine” has been announced as the theme of World Spine Day 2023
The 2023 campaign calls on people to care for their spines by staying active. Evidence has shown that immobility and a lack of physical activity are contributors to spinal pain and disability. “Move Your Spine” encourages people of all ages, in all nations, to get active and support their spinal health through movement. An estimated one billion people suffer with spinal pain with 540 million people at any one time. Low back pain remains the leading cause of years lived with disability on the planet. Spinal pain and disability are 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.
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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.
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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.
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Not everyone may have as strong a core as our Barre teacher Emma, but classes like Barre, Flexicore, Pilates and Yoga can all help build strength within our body no matter what your level of ability, there is somthing for everyone in The Studio.
Core strengthening helps stabilise the spine, helping support and prevent injury. Read our article on why it is important to have a strong core and try some of our exercises or even book a class.
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Chiropractic tools of the trade with James Donohoe
When asked the question ‘What do Chiropractors do?’, most people who have never had Chiropractic care or known a Chiropractor would say something along the lines of ‘oh they crack backs’ or ‘they’re the bones people’. Yet, there is so much more to Chiropractic than ‘cracking’ joints, and in this article I will take you through some of the tools you may see when being treated at Durham House.
Click the link below for James' article
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This quarter's recipe is for delicious pumpkin pie to use up those left overs once you have carved out your halloween lanterns this month.
Pumpkins vary considerably in their flavour and sweetness. A large pumpkin will almost always have more water and less flavour than a small pumpkin.
Did you know the humble pumpkin has many significant health benefits? If you don't like soup there are many other recipe options out there to get it into your diet. Follow the link below for more information about the pumpkin.
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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 new hobby or exercise class.
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. If it seems like you’re drinking more now that summer is over, you might be onto something. With shorter days, bad weather, stressful holidays and alcohol-laden parties, alcohol has often been seen as a way to unwind and get people through stressful times, but increased use has its affects of course. 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 or take a break completely and go Sober this October.
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.
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
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
Don't forget to follow us on Social Media
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