Turmeric lattes (also known as Golden Milk) are the drink of the moment and can easily be created at home. It is a great way to kick the day off, or as a snack when you get hungry mid afternoon, but don’t want anything too heavy.
The turmeric used in this recipe is a great anti-inflammatory and teaming it up with black pepper helps absorption.
Feel free to tweak the quantities of each ingredient to suit your taste.
Put all of the ingredients into a small saucepan and gently heat for 10 minutes.
After this time pour the mixture through a tea strainer, taste to see if more sweetness is needed, and then serve.
*jaggery is unrefined sugar which normally comes as a block, often found in Asian cookery. It is available in larger supermarkets and health food shops.
A quick smoothie can be the perfect way to start off your day and a homemade version means you can tweak the recipe to suit you.
This recipe doesn’t include banana, these seem to be in almost every smoothie you buy, but not everyone likes the flavour. Instead this recipe uses oat bran to thicken the smoothie, plus it adds a good amount of fibre to the smoothie. We also use frozen raspberries which act to chill the smoothie, as well as making it a recipe which works all year around. Thanks to Emsworth Cookery School for creating this super easy and nutritious smoothie.
Put all of the ingredients into a food processor or blender and whizz until smooth. Serve immediately.
It’s world Nutrition and Hydration Week! To celebrate, we are holding a one-off event for a limited number of guests.
Dr Philippa Oakley (Doctor of Chiropractic) has a specialist interest in chronic pain management, and will be leading a workshop on Saturday 17th March from 10-11.30am at our clinic in Emsworth. The focus of the workshop will be to discuss foods that influence pain, and how you can use your diet to manage chronic pain and inflammation. You will also benefit from a group health coaching session with Rhiannon Oakley, qualified Personal Performance Health Coach who will help you plan your next steps to a healthier lifestyle. The workshop is ideal for people who are working towards their ideal weight, managing chronic pain conditions or IBS symptoms.
Throughout the week,we will be providing advice on nutrition and hydration across social media and we’re excited to partner with Emsworth Cookery School who are producing exclusive healthy homemade recipes for you to cook at home. Don’t forget to follow our Facebook Acorn Health to receive updates.
Sitting at a desk all day may mean you’re conscious of poor posture. You’ll know it can lead to headaches, muscle pain, stress and more. You may therefore be familiar with “Upper Crossed Syndrome “without even knowing it.
It’s not a serious condition but it can give rise to headaches, migraines, joint pain, muscle pain and stress. If you’re a keen gym-goer, it can also prevent you being able to reach your optimal training threshold.
What is Upper Crossed Syndrome?
It’s caused by overlapping overactive and underactive muscles throughout the neck, chest and shoulders. The chest muscles (pectorals) and muscles at the rear or side of the neck (upper trapezius, levator scapulae, suboccipitals and sternocleidomastoid) are overly tight or “facilitated”. The deep flexor muscles in the front of the neck and the rhomboids, lower trapezius and serratus anterior muscles are weak or inhibited.
A chap called Janda coined the term “Upper Crossed Syndrome”. According to his book “Assessment and Treatment of Muscle Imbalance: The Janda Approach” Upper Crossed Syndrome can lead to…..
“Dysfunction, particularly at the atlanto-occipital joint, C4-C5 segment, cervicothoracic joint, glenohumeral joint, and T4-T5 segment. Postural changes decrease glenohumeral stability as the glenoid fossa becomes more vertical due to serratus anterior weakness leading to abduction, rotation, and winging of the scapulae. This loss of stability requires the levator scapula and upper trapezius to increase activation to maintain glenohumeral centration (Janda 1988).”
You can see how a simple matter of muscular imbalance can lead to a range of issues.
What causes it?
This is caused by a build up of small issues, such as:
Prolonged sitting at a desk then causes forward head carriage.
Poor technique when training (such as overtraining the chest and neglecting the mid-back) affects the chest and upper back.
Having a large bust contributes to rounded shoulders.
What are the signs and symptoms?
Forward head carriage- when looking at yourself side-on in a mirror, your ear should be in line with your shoulder. If it’s not, it’s what we call forward head carriage.
Increased inward curvature of the cervical spine (hyperlordosis).
Increased outward curvature of the thoracic spine (hyperkyphosis or “humpback”) . Tight muscles in the front of the chest pull you forwards, weak muscles in the upper back can’t resist the pull. Add in forward head carriage and you can end up with hyperkyphosis. In some cases, the neck can look normal because we simply overextend through the neck to hold the head up properly!
Breathing dyfsunction caused by over-activated muscles and compression of the rib cage.
Rounded shoulders and rotator cuff issues- Muscular imbalances affect the function of the shoulder joint. Due to the imbalance, rotator cuff muscles then have to work harder to stabilise the shoulder joint. This can ultimately lead to shoulder impingement and rotator cuff strain.
Winging of the scapula- the shoulder blades jut out instead of lying flat against the ribcage.
Chronic pain caused by trigger points (tender points) in the affected muscles.
Migraines and tension headaches due to tension in the surrounding muscles and dysfunction in the cervical and thoracic spine.
Pins and needles or tingling in the arms- Rounded shoulders and forward head carriage can compress the blood vessels or nerves in the space between your collarbone and first rib.
The affected muscles have a lower threshold for irritation and dysfunction. This means they very quickly become affected by faulty movement, leading to more pain and problems. As a result this puts stress on the involved joints, leading to further pain. As you can see, poor posture is contagious. Not like a bad cold shared around the office… Instead it starts in one area and then affects another, which in turn affects another.
How can we treat Upper Crossed Syndrome and Poor Posture?
Your chiropractor will work with you to restore normal function to your upper back and neck. If underlying joint function is abnormal, exercising in this state may simply cause the muscles to adapt to the underlying dysfunction. (For more on this, read our stretching blog here.) This is why joint function must be restored first and foremost. Gentle stretches and exercises can then help relieve tension and strengthen the weaker muscles.
Here’s a video on our one simple way to improve your posture at the desk.
Begin with the chin tuck exercise. This ultimately counteracts forward head carriage.
Stand upright with your back to wall.
Slightly tuck chin to chest and draw head back to wall.
The muscles in the front of the neck should be active when holding this position for 5-10 seconds.
You may feel some stretching of the scalene muscles on the side of the neck that go down to the collarbone. You may also notice the suboccipital muscles at the top of the neck and the base of the skull. This exercise begins to strengthen the muscles in the front of the neck and muscles of the upper back.
You can do this exercise lying down in bed, pushing back into a pillow. Once you get the hang of it, you can then do it standing upright. You’ll soon be able to do this whilst sitting in the car or at your desk at work. Repeating the exercise throughout the day will also help improve your posture over time.
Chiropractic care can help to restore normal joint movement and alleviate muscle stress. As part of your treatment programme, you’ll be given further specific exercises to help address muscle tension and restore joint function.
To book your appointment with our chiropractor, simply use the link below.
Many new patients come to us at this time of year searching for help and advice on sciatica pain relief, how to relieve joint pain, lower back pain, muscle pain and more. Is it the weather that makes it worse? Hard to say!
Numerous studies have shown slim associations between pain factors such as temperature, wind speed, humidity and barometric pressure and their effect on pain. Whilst the research is inconclusive, we know that for many of our patients, being in pain make us sensitive to weather changes and those with conditions such as osteoarthritis or rheumatoid arthritis tend to be amongst the worst affected.
Chronic pain can leave our nerves more sensitive to stimuli, and if you’re feeling chilly, you’re likely to tense up against the cold which in turn can cause muscle pain and joint pain.
So aside from cranking up the thermostat, what can you do to stay warm?
Five secrets to staying warm this winter
Secret 1: Dress warmly and in layers.
You might be tempted to reach for a warm baggy jumper, but don’t forget to wear a close-fitting base layer. This will help keep that body heat close to your skin. Layers will help to trap other pockets of warm air to help insulate your body, which a single thick and heavy layer simply won’t do. This will help keep you warm and cosy, avoiding aches and pains as it gets colder outside.
Secret 2: Chilli Peppers
Capsaicin (the active ingredient in chilli peppers) is safe and effective when applied on the skin in a cream or rub. It can be helpful for soft tissue pain, back pain and more. Using muscle rubs is often easier than a hot water bottle but the warmth from thos will help too!
Note: Ask us about our Hotspot Muscle Rub next time you’re in clinic- it’s completely natural, more effective than comparative products and contains clove and devil’s claw (for reducing pain and inflammation) with capsicum to leave you feeling warm for hours afterwards.
Secret 3: Watch out for hot toddies.
Christmas is the season for mulled wine and hot toddies! Whilst these might make you feel warm and toasty for a brief second, alcohol causes your blood vessels to dilate. This brings that nice warm blood up to the surface of your skin, giving you a temporary warm glow. This” glow” is quickly replaced by a drop in core body heat as the warm blood is diverted away. If you then walk home after an evening in the pub, be aware that you’ll have a lot of warm blood on the surface of your skin, so you’ll lose heat very quickly and easily- which could be dangerous. (More here)
Secret 4: Relieve back pain by lining your shoes.
If you’re standing around in the cold, it’ll quickly creep up into your legs and give you the chills. This can aggravate ankle, knee and lower back pain so make sure you have an extra layer between you and the ground. You can pick up lambswool insoles from high street shoe shops and online.
Secret 5: Ditch the gloves, and opt for mittens instead.
Keep your fingers together in mittents. This means your fingers share their collective heat in an air pocket rather than being isolated as they are in gloves. Makes sense, doesn’t it? This is a great tip for people with arthritis or poor circulation.
How can we help?
Chiropractic care is gentle, safe and effective for a range of conditions and can help alleviate the pain and discomfort associated with a range of conditions including osteoarthritis of the knee and hip, sciatica, lower back and neck pain, and joint pain. We also provide you with specific advice and exercises you can use to help alleviate your condition.
Did you find this interesting? You might also want to read our blog on falls prevention, which covers who is at risk, how to avoid falls, and what to do if you do have an accident this winter. Read the blog here.
Plus, six top tips on how to boost your immune system! Read here.