Tag: winter

Winter health immune system healthy stay well cold flu influenza nutrition hampshire emsworth chichester exercise fitness

Six top tips to boost your immune system

A winter cold might seem inevitable, however you can take action to boost your immune system and minimise the risk of picking up a bug this winter. Here are six quick tips for staying well as the mercury drops

Go outside

Get outdoors in natural daylight as much as possible – There’s not a lot of sunshine this time of year so a walk at lunchtime can be a great way to get as much sunlight as possible. Vitamin D3 drops may also be helpful to counteract the effects of a lack of sunlight. Not only that, but sunlight will also help beat the winter blues and keep you feeling well this winter.

Stay Active

Regular exercise can help keep stress at bay, boost your immune system, control your weight, improve your mood AND burn off some tensions that can creep up on your family with long periods cooped up indoors. Try a family walk after dinner to spend some quality time together and keep activity levels up.

Wash your hands… A lot!

Cold and flu germs are easily passed through hand-to-hand contact. Make sure you regularly wash your hands, avoid touching your face, and avoid sharing public objects where possible.

Get enough sleep!

Plenty of sleep will not only keep your immune system working well to keep you healthy, but it will also help avoid feelings of sluggishness that can be caused by tiredness and a lack of sunlight.

Stay hydrated

It’s just as easy to get dehydrated in winter as it is in summer (when you can “see your breath” in cold temperatures you’re actually seeing water vapour being lost from your body) You will be more susceptible to colds and flu when you’re dehydrated.

Food is fuel

Boost your immune system by getting your daily dose of five-a-day fruit and veg. Fill your body with healthy nutrients, fresh fruit and vegetables rather than carb-laden foods and you’ll be well equipped to avoid winter bugs.

And if you do catch a cold? Try taking zinc. A 2013 Cochrane review showed that taking 75mg of zinc a day helped shorten the duration of symptoms- By Day 5, 70% of people taking zinc lozenges (not spray!) had recovered from the common cold, compared to only 27% of people taking placebo. It’s thought zinc may stop the cold virus from multiplying and taking up residence in your nose and throat. It won’t prevent you catching a cold, but it can shorten the duration you’re poorly for.

Marathon Ready Workshops

This year we have hosted two popular running workshops with a twist on our popular “Running without pain” workshop concentrating on marathon training, injury prevention and recovery and increasing your training load.

Thank you to The Run Company for letting us take over your shop for those evenings!

There are some big races in every runner’s diary at this time of year, including the largest local marathon taking place in June and international races coming up in the Autumn. Nothing’s more disappointing than picking up an injury just a few days before the big event, so in this workshop, we took our guests through the top prevention steps everyone needs to know to prevent injury, helping you spend more time on the road and less in rehab.

We covered everything from overtraining to optimum performance tips as well as advice on the all-important recovery period, and an opportunity to speak to Philippa, Acorn Healths principle Chiropractor, one-on-one after the event for any specific questions or advice.

We had an Ultra-marathoner and a Tough Mudder runner who had specific questions on nutrition and keeping up their energy levels. We also talked to a few ladies who are looking to improve their stride to reduce expelling unnecessary energy, and a 10K runner interested in injury prevention. We also had a lady interested in increasing her walking to running without causing serious injury and a gentleman looking for information on running winter marathons.

Our events are never a dull affair, and all are encouraged to get involved and ask questions throughout the talk. We left the first event thinking about stocking up on jaffa cakes and jelly beans and the last one thinking about taking a nap! If you are interested in coming to one of our events please subscribe to Facebook events here or sign up to our newsletters here.

Book in for your pre-race MOT appointment here so we can get those backs mobilised, ribs moving freely to increase your lung expansion and thus your muscle moment and improve your hip flexion and extension for a better stride.

Your body is an intricate machine and just like any machine, things can go wrong from time to time. If you are in pain, it’s your body’s way of telling you that something isn’t right. Listen to it.

You may also be interested in:

Marathon Ready Resource

Understanding Pain Resource

Running without Pain Resource

Falls elderly ice snow weather cold falling Emsworth chiropractic Philippa McKernan chiropractor Hampshire Chichester Sussex Havant Waterlooville

Tis the season for… fall prevention

It’s officially winter, and whilst this brings slippers, warm fires, mulled everything and of course Christmas, it can often spell a hazardous period for those most at risk of a slip or fall.Falls fall elderly ice snow weather cold falling Emsworth chiropractic Philippa McKernan chiropractor Hampshire Chichester Sussex Havant Waterlooville

Who is most at risk of falling?

Physical changes to our bodies, coupled with underlying health conditions and sometimes even our medication can mean that as we get older, we’re at increased risk of falling.  In fact, falls prevention is an important issue as falls are the leading cause of death due to injury among the elderly and account for 87% of all fractures in the elderly.

Falls fall elderly ice snow weather cold falling Emsworth chiropractic Philippa McKernan chiropractor Hampshire Chichester Sussex Havant Waterlooville
Source: Learnnottofall.com

Older people are more likely to have a fall because they may have:

    • Poor vision
    • Poor balance
    • Muscle weakness
    • Long term health conditions (such as heart disease, low blood pressure or dementia)

Interestingly, it is not necessarily the frail elderly who are most at risk of falling. Vigorous older persons living with more home hazards  (such as loose rugs, dimly lit rooms or shower trays without slip matting) are more likely to fall than frail older persons with home hazards!

Falls are also a common cause of minor injury in pregnant women, but the truth is everyone is at risk of falls (how many times have you tripped rushing around at home, caught your foot on a rug or slipped over on a patch of ice?)

What to do if you have a fall

If you are hurt:

  • If you are hurt but able to move, getting up too quickly or in the wrong way could make an injury worse.
  • Keep calm, if there is someone nearby ask them to call for an ambulance.
  • If you are alone, try to get someone’s attention by calling out for help, banging on the wall or floor, or using your emergency call button.
  • If possible, crawl to a telephone and dial 999 to request an ambulance.
  • Try to keep yourself warm. If you can reach a blanket or towel, put this over yourself (particularly your legs and feet).
  • Stay as comfortable as possible, try to change your position at least once every half an hour or so and wait for help to arrive.

If you are unhurt:

  • If you are unhurt and can get up safely without help, roll over onto your side, then rest again to allow your blood pressure and body to adjust.
  • Slowly get on to your hands and knees, and crawl to a sturdy piece of furniture (such as a bed or chair).
  • Put your hands on each side of the piece of furniture and slide one foot forward so that it is flat on the floor.  Keep your other knee bent so your knee is on the floor.
  • From this kneeling position, slowly get yourself up and turn to sit on the bed or chair.

Ten top tips for fall prevention

  1. Route planner: Think about the best route to your destination and don’t rush on the way there. Allow yourself some extra time to make your journey.
  2. Don’t rush: If your destination involves a trip outdoors, avoid rushing or taking shortcuts over an area where there is snow or ice. Walk slowly, and never run over icy ground.
  3. Centre of balance: Take small steps to keep your centre of balance beneath you.
  4. Risk reduction: If you are in the “at risk” category, minimise your trip hazards at home.  This could mean installing handrails, removing loose rugs, and always keeping the stairs and hallway clear of objects such as books or shoes!)
  5. Shoes: Appropriate footwear is a must, indoors or outdoors.  Flat footwear with rubber soles provides better grip and traction than leather soles or high heels. At home, avoid slip-on shoes such as mule slippers.
  6. Handrails: Use handrails where possible to support yourself.
  7. Resist your pockets: Don’t put your hands in your pocket- keep them both free for balance.
  8. Watch out for cars: If getting in and out the car, hold on to the vehicle for support.
  9. Carrying sensibly: Avoid carrying your children or lots of heavy shopping bags, particularly on stairs.
  10. Use floor mats: Wipe your shoes when entering a building to remove moisture on the soles of your shoes. This not only reduces your risk of slipping, but means others walking behind you are less likely to slip on a wet surface too!

Do you know someone who is at risk of a slip or fall this winter? If so, please do share this information with them.  If you’ve had a fall and are in need of our assistance, you can call us on 01243 379693 or book your appointment online here and start your journey to a pain-free festive season!
Falls fall elderly ice snow weather cold falling Emsworth chiropractic Philippa McKernan chiropractor Hampshire Chichester Sussex Havant Waterlooville

Stay ski-fit on the slopes!

Off skiing this winter? You might find it more of a workout than you expect.

Skiing involves a lot of the same muscles that are used when we squat, so one of the best ways to get yourself ski-fit is to practice your ski-squat!  Click here to view a short how-to video.

At altitude, the air is thinner, and so the heart and lungs have to work harder to pump blood and oxygen around your body. Bear this in mind, as you might find yourself getting more tired and out-of-breath than you would expect!

Start working out with your ski squats regularly a few weeks before you’re due to go on holiday, focusing on stamina and strength to ensure you can maximise your time on the slopes. Running, walking, and step machines, as well as squat exercises, are a great way to develop the muscular endurance needed for skiing and snowboarding.  You’ll be ski-fit and raring to go from day one on the slopes!

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Acorn Health © 2014 - 2022

Website Created by WebHolism