Did you know that hydration’s role in maintaining brain function is crucial? Did you know that the brain is made up of about 75% water? We need water, and more specifically, electrolytes, for many more reasons than we may realise!
      Electrolytes are essential for basic life functioning. This includes maintenance of cells and generating action potentials in the nerves and muscles (1). Since our body does not produce electrolytes, we get them through our food and our fluids (1). Factors such as: total protein content and hormones can biochemically influence electrolyte levels (1).
      So, what are electrolytes? Electrolytes are minerals that carry an electric charge throughout our body and allow it to perform important bodily functions, especially in the brain (2). The main electrolytes are: sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates. Here is some information on some of the more “mainstream” electrolytes.

• Sodium: - generation and transmission of electrical signals in the brain and nerves which are necessary for thought processes, memory recall, and muscle contractions (2).
• Potassium: works closely with sodium – essential for nerve signal transmission.
• Magnesium: key for brain health and enzymatic reactions. Protects brain from stress (2).

When we are dehydrated, our brain can experience neurological effects. Staying hydrated allows for neurons to fire appropriately and fast enough for proper function (2). Dehydration can lead to a reduction in brain and cognition performance (2).
The importance of Hydration in your brain:

• Transport: The water in the brain acts as a key method for the transport of essential nutrients to brain cells (2). When this happens, the movement of electrolytes is encouraged which plays a crucial role in nerve function (2).
• Waste Removal: water flushes out toxins that could be impacting the brains ability to function properly (2).
• Brain Chemistry: water is essential in balancing hormones and neurotransmitters. The balance of these is crucial for optimal brain function (2).

If you are experiencing lack of energy, fatigue, dysregulated brain function, muscle weakness, mood swings, brain fog, or migraines you could have an electrolyte imbalance and need to be more adequately hydrated (2).
To ensure electrolyte levels are being maintained, it is important to maintain a balanced diet of whole foods, hydration, and supplementation (2). Keeping hydrated and having accurate electrolyte levels will not only improve how you feel physically but enhance your cognitive performance!
References

1. Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/#

 

1. Payne M. Enhancing cognitive performance: The role of hydration and electrolyte balance [Internet]. Payne M, editor. sodii.com.au. Sodii Hydration; 2024 [cited 2024 Jul 20]. Available from: https://sodii.com.au/blogs/library/enhancing-cognitive-performance-the-role-of-hydration-and-electrolyte-balance

Although flat feet is a common deformity it is not to be ignored (Bresnahan, 2020). Every step on a deformed foot leads to excessive tissue strain and further joint damage (Bresnahan, 2020).
Foot and ankle specialists know that sooner or later, flat and misaligned feet will slowly lead to other pathologies within the foot and ankle and structures. We are told to take 10,000 steps a day, to keep healthy (Bresnahan, 2020). On a foot that is not working as it should, this can cause many problems.
The stability and alignment of the foot is very important because the foot is the foundation to the upright body (Bresnahan, 2020). Failure to identify and treat foot and ankle instability and misalignment will lead to long-term tissue pathology (Bresnahan, 2020). For example tissue strain leads to pain, increased deformity, and eventually decreased activity level (Bresnahan, 2020). The body’s metabolic rate decreases as a result which leads to other health risks such as obesity, diabetes, hypertension, and heart disease (Bresnahan, 2020).
Visible signs to look out for:

• lowering of the medial arch of the foot
• excessive pronation of foot when walking (rolls inwards too much)

Asymptomatic pediatric flatfeet eventually lead to a symptomatic adult flat foot. There is documentation that adult flat feet continue to progressively get worse throughout life (Bresnahan, 2020).
Flat feet can lead to:

• Growing pains
• Shin splints/ Medial tibial stress syndrome
• Knee problems
• Hip problems
• Pelvic tilt
• Back misalignment
• Plantar fasciopathy
• Posterior tibial tendon insufficiency
• First ray deformities
• Hallux limitus
• Tarsal tunnel syndrome
• Posterior tibial tendon dysfunction

If there is an imbalance of force acting within a joint, eventually those excessive forces will have a negative impact on the cartilage until the cartilage is damaged (Bresnahan, 2020). If the forces aren’t normalized, that damage becomes chronic eventually leading to irreversible changes. It makes sense therefore to eliminate the tissue strain to prevent the partial rupture, to balance the joint facets to prevent arthritis, and to improve the biomechanics of the foot (Bresnahan, 2020).
What you can do:

• Muscle strengthening exercises have low reliability through research (Bresnahan, 2020).
• Arch supports have shown very short-term positive results in reduction of symptoms but longer follow up is lacking (Bresnahan, 2020).
• Minimally invasive joint sparing surgical procedure, there are numerous studies that have provided the evidence basis, safety and effectiveness of this (Bresnahan, 2020).

But what else can I try if you dont want surgery?
Chiropractic. As chiropractors we deal with the alignment of bony structures to help the movement of these bones in order to remove any nerve interference from the central nervous system. Based on a study done by Niazi, 201,5 that has shown that when we as chiropractors adjust subluxations, we improve strength, we prevent fatigue and we change the way the brain drives our muscles.
Pediatric flatfeet should not be ignored or downplayed. The sooner effective treatment is prescribed, the less damage will occur to other parts of the body. When possible, a more conservative corrective procedure should be performed prior to irreversible, joint destructive options.

References:
Bresnahan, P. J., & Juanto, M. A. (2020). Pediatric Flatfeet-A Disease Entity That Demands Greater Attention and Treatment. Frontiers in pediatrics, 8, 19. https://doi.org/10.3389/fped.2020.00019Niazi, I.
K., Türker, K. S., Flavel, S., Kinget, M., Duehr, J., & Haavik, H. (2015). Changes in H-reflex and V-waves following spinal manipulation. Experimental brain research, 233(4),1165–1173. https://doi.org/10.1007/s00221-014-4193-5

​Stress in today’s society is not getting any lower. We have previously talked about how chiropractic care can assist in the management of stress levels. (1-2) This time we want to expand on what we covered last time by also giving you a simple breathing exercise to assist in self-management of your stress levels.
 
A common way of measuring the body’s response to stress, as well as overall wellbeing, is heart rate variability (HRV). It is often assumed that heart rate should be rather constant, but is in fact, quite the opposite, a higher variability is associated with better health. Our HRV also will be impacted by mood and mental wellbeing, especially depression and anxiety have a large negative impact. (3-4)
 
So, “How on earth does breathing help?” I hear you ask. Well, a study published this year has started to give us this answer. They found that by regulating your breathing with rhythmic breathing or 6 breaths per minute had positive impacts on HRV. By holding to 6 breaths per minute it is hypothesised that you can impact your autonomic nervous system, and gas exchange efficiency (how well you absorb oxygen from the air). (3-4)
 
Another study from 2019 reported that using breathing techniques such as these helped in improving decision making as well as reducing stress levels. (5-6)
 
A simple breathing exercise to realign the body and brain is this:
                    1. Slowly inhale through your nose to a count of 4.
                    2. Hold your breath for the count of 4.
                    3. Exhale slowly through your mouth to a count of 4 or more.
Repeat this until you feel your heart rate slow down and your body begin to calm. It really can be that simple!
 
 
 

1. Borges, B. L. A., Bortolazzo, G. L., & Neto, H. P. (2018). Effects of spinal manipulation and myofascial techniques on heart rate variability: a systematic review. Journal of bodywork and movement therapies, 22(1), 203-208.
2. Roy, R. A., Boucher, J. P., & Comtois, A. S. (2009). Heart rate variability modulation after manipulation in pain-free patients vs patients in pain. Journal of manipulative and physiological therapeutics, 32(4), 277-286.
3. Steffen, P. R., Bartlett, D., Channell, R. M., Jackman, K., Cressman, M., Bills, J., & Pescatello, M. (2021). Integrating Breathing Techniques Into Psychotherapy to Improve HRV: Which Approach Is Best?. Frontiers in Psychology, 12, 191.
4. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, 353.
5. De Couck, M., Caers, R., Musch, L., Fliegauf, J., Giangreco, A., & Gidron, Y. (2019). How breathing can help you make better decisions: Two studies on the effects of breathing patterns on heart rate variability and decision-making in business cases. International Journal of Psychophysiology, 139, 1-9.
6. Melnychuk, M. C., Dockree, P. M., O'Connell, R. G., Murphy, P. R., Balsters, J. H., & Robertson, I. H. (2018). Coupling of respiration and attention via the locus coeruleus: Effects of meditation and pranayama. Psychophysiology, 55(9), e13091.

 
 

Rehabilitation of Back Pain Paediatric
 
There is a significant proportion of children and adolescents that experience thoracic spine pain and low back pain (1). It can decrease the overall quality of life, especially if it is unattended and progresses to be chronic (2). Do you or a loved one experience back pain? This is an important article that could make the world of difference to you.
 
“In a systemic review it was reported that the annual prevalence of low back pain in children and adolescents is 33.6%” (1)
 
Most spinal pain (neck and back pain) episodes for children and adolescents are relatively brief. However, 31% would have a recurrence of spinal pain over one year. Up to 25% have three or more episodes over one year, and approximately 13% reported to have episodes lasting five or more weeks (3,4). Spinal pain can limit physical activity for the younger population, whether it be at home, school, sports and all the extracurricular activities, which would lead to numerous long term consequences and reduced quality of life(5).
 
There is a recent research article, where they did a mixed studies systematic review of rehabilitation of back pain in the paediatric population. A part of it looked at ten quantitative studies, which included 8 randomised clinical trials and 2 non-randomised clinical trials, and one qualitative study. Evidence was found that in adolescents with low back pain, spinal adjustments plus exercise may be associated with a greater likelihood of experiencing clinically important pain reduction versus exercise alone (6). Though more studies and research would be needed to further substantiate these findings, initial findings is quite positive.
 
If you want to find out if chiropractic may help manage spinal pain for you or your loved ones, have a chat with one of our chiropractors to see how they can assist.
 
“It’s important to manage and rehabilitate the body as soon as possible and not allow issues to become chronic”
 
 
1. Calvo-Munoz I, Gomez-Conesa A, Sanchez-Meca J. Prevalence of low back pain in children and adolescents: a meta-analysis. BMC Pediatr. 2013;13:14.
2. Schopflocher D, Taenzer P, Jovey R. The prevalence of chronic pain in Canada. Pain Res Manag [Internet]. 2011 [cited 2019 Jan 31];16(6):445–50.
3. Dissing KB, Hestbaek L, Hartvigsen J, Williams C, Kamper S, Boyle E, et al. Spinal pain in Danish school children - how often and how long? The CHAMPS Study-DK. BMC Musculoskelet Disord. 2017;18(1):67.
4. Santos VS, Leite MN, Camargo BIA, Saragiotto BT, Kamper SJ, Yamato TP. Three in Every 10 School-aged Children in Brazil Report Back Pain in Any Given Year: 12-Month Prospective Cohort Study of Prevalence, Incidence, and Prognosis. J Orthop Sports Phys Ther. 2022;52(8):554–62.
5. Manansala, C., Passmore, S., Pohlman, K., Toth, A. and Olin, G., 2019. Change in young people's spine pain following chiropractic care at a publicly funded healthcare facility in Canada. Complementary therapies in clinical practice, 35, pp.301-307.
6. Yu, H., Southerst, D., Wong, J.J., Verville, L., Connell, G., Ead, L., Mior, S., Hestbaek, L., Swain, M., Brunton, G. and Shearer, H.M., 2024. Rehabilitation of back pain in the pediatric population: a mixed studies systematic review. Chiropractic & Manual Therapies, 32(1), p.14.
 
 

Breathing is a fundamental aspect of life, but how often do we consider the way we breathe? Nose breathing and mouth breathing can have distinct impacts on our overall health and well-being. Understanding the differences is important to optimizing our respiratory function, posture, and even sleep quality.
Nose Breathing: Nose breathing involves inhaling and exhaling through the nasal passages. The nose serves several essential functions in the breathing process.

• Filtration: Tiny hairs (cilia) and mucus in the nasal passages filter out dust, allergens, and other particles, preventing them from entering the lungs (Eccles, 2000).
• Humidification: The nasal passages add moisture to the air, ensuring that it reaches the lungs in an optimal state (Krajnik et al., 2008).
• Nitric Oxide Production: The nasal passages produce nitric oxide, which enhances oxygen absorption in the lungs and has antibacterial properties for the body (Lundberg & Weitzberg, 1999).

Mouth Breathing: Mouth breathing bypasses these essential nasal functions and whilst it can provide a quick way to get more air into the lungs during vigorous exercise or nasal congestion, chronic mouth breathing can lead to health issues.
Some of the health implications mouth breathing contributes to include:

1. Dry Mouth and Throat: Breathing through the mouth can dry out the oral cavity and throat, leading to discomfort, increased susceptibility to infections, and bad breath (Farid & Wilson, 2000).
2. Sleep Disorders: Mouth breathing is often associated with snoring and sleep apnea. These conditions can disrupt sleep quality and lead to chronic fatigue and other health issues (Arens & Marcus, 2004).
3. Postural Problems: Chronic mouth breathing can lead to forward head posture as the body adjusts to keep the airway open. This postural misalignment can result in neck pain, headaches, and other musculoskeletal problems (Mew, 2004).
4. Dental Issues: Increased mouth breathing can cause dry mouth, leading to an acidic oral environment that promotes tooth decay and gum disease (Klein, 1980).

By making small adjustments to our breathing habits, we can create health benefits and improve our overall well-being. Start by becoming more aware of your breathing patterns and take proactive steps to encourage nose breathing.

​
References

• Arens, R., & Marcus, C. L. (2004). Pathophysiology of upper airway obstruction: A developmental perspective. Sleep, 27(5), 997-1019.
• Eccles, R. (2000). Nasal airflow in health and disease. Acta Oto-Laryngologica, 120(5), 580-595.
• Farid, M. I., & Wilson, J. A. (2000). Mouth breathing and its impact on oral health. The Journal of the American Dental Association, 131(7), 961-969.
• Klein, B. A. (1980). The effects of mouth breathing on oral and dental health. The Journal of the American Dental Association, 100(4), 634-636.
• Krajnik, M., Podolec, Z., & Szubielska, K. (2008). Nasal mucociliary clearance. Polish Archives of Internal Medicine, 118(9), 536-540.
• Lundberg, J. O., & Weitzberg, E. (1999). Nasal nitric oxide in man. Thorax, 54(10), 947-952.
• Mew, J. R. C. (2004). The postural basis of malocclusion: A discussion. The British Journal of Orthodontics, 6(1), 51-62.