 In our final video blog for the year, we’d like to share with you some tips for a healthier new year.
Let’s start with a different perspective. Instead of commonly used phrase of “New Year Resolution”, how about we talk about “New Lifestyle”, a new way of life. When it’s a new way of life, it will become something that is a part of you. It’s not merely a list of things or actions to do or to tick-off. When we want to start something new, adopting a new habit or breaking patterns; we need to do it regularly. At the same time, they need to be achievable so that you can always celebrate your accomplishment every day. Celebrate each of the actions that contributes to the “new healthier you”. There’s no need to spend money and commit to a gym or pay a nutritionist just yet, but here are 3 things you can do daily as foundations of the “new you”:
Breathe – Belly and Nose. Let’s keep it simple to that. Can you send your breath to your belly first, then ribs, then upper chest. Can you do a gentle breath in and out, through the nose only and keep that mouth closed. Get into that pattern first before doing anything else fancy. Meditate – This doesn’t have to be sitting still, humming, and chanting mantras. How long you do this is entirely up to you. It’s all about purpose and intention. Mindful meditation. It’s not about emptying your thoughts but focusing on the things that can help you keep going. For example:
Love and blessings to you all, Happy New Year! Dr Ian and The Sprouting Health Team
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 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.  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!
 Understanding Sciatic Pain And How Chiropractic Care Can Help
Sciatic pain, or sciatica, is a common condition that causes sharp, radiating pain along the sciatic nerve—the longest nerve in the body. This nerve runs from the lower back through the hips and down each leg. For those who suffer from sciatica, the pain can range from mild discomfort to debilitating, often accompanied by numbness, tingling, or muscle weakness. In many cases, sciatica originates from issues with the spine. Common causes include herniated discs, spinal stenosis, or misalignment of the vertebrae in the lower back. Misaligned vertebrae can compress or irritate the sciatic nerve, triggering pain and other symptoms. Poor posture, repetitive strain, or sudden injuries can all contribute to spinal misalignment, exacerbating sciatic pain. Why choose chiropractic care for sciatic pain? Canadian chiropractic guideline initiative have compared current evidence on the effectiveness, lower risks of adverse events, and equivalent treatment costs. The guideline suggests that having a nonsurgical multimodal approach including manual spinal therapy should be the first line of treatment for acute or chronic lower back pain sufferers, regardless of the presence of leg pain.[1] A randomised controlled trial looked at the effectiveness of spinal manipulation for patients with acute lower back pain and sciatic pain, by comparing active spinal manipulation(asm) with simulated spinal manipulation(ssm) in these sufferers. The results showed that the patients in the asm group experienced significant reductions in pain and improvements in function compared to the ssm group.[2] How chiropractic adjustments can help Chiropractic care focuses on restoring proper spinal alignment to promote overall nerve health and function. Here’s how chiropractic adjustments can alleviate sciatic pain: 1. Reducing nerve compression: gentle spinal manipulations can help realign the vertebrae, relieving pressure on the sciatic nerve. 2. Improving mobility: adjustments can restore proper movement to the spine, reducing stiffness and improving range of motion. 3. Decreasing inflammation: by enhancing blood flow and reducing nerve irritation, chiropractic care can lower inflammation and accelerate the healing process. If you’re struggling with sciatic pain, consulting a chiropractor can be a crucial step toward recovery. By addressing spinal alignment and nerve health, chiropractic care offers an effective and holistic solution to help you get back to your daily activities pain-free. Reference 1. Bussières, a.e., et al., spinal manipulative therapy and other conservative treatments for low back pain: a guideline from the canadian chiropractic guideline initiative. Journal of manipulative and physiological therapeutics, 2018. 41(4): p. 265-293. 2. Santilli, v., e. Beghi, and s. Finucci, chiropractic manipulation in the treatment of acute back pain and sciatica with disc protrusion: a randomized double-blind clinical trial of active and simulated spinal manipulations. The spine journal, 2006. 6(2): p. 131-137.  Chiropractic is a vital component of sports medicine (1). Many people do not know that chiropractic care can enhance athletic performance in many ways – namely by addressing any biomechanical imbalances and optimizing neuromuscular function (1). This can be very helpful in enhancing reaction time and preventing injury. It is important for holistic care to be taken more seriously amongst athletes, as health and performance pertains to so much more than our physical structure; we must consider all pillars of health when understanding athletic performance.
Chiropractic care includes a multitude of different techniques and modalities that target not only the musculoskeletal system, but also the nervous system which aids in promoting optimal function. Research has shown that the integration of chiropractic care into an athlete’s regimen has been associated with accelerated recovery, decreased rates of injury and improvement of biomechanical function (1). Chiropractic techniques enhance joint mobility, muscle flexibility and neuromuscular coordination which are 3 things that are crucial in maintaining performance as an athlete (1). A study involving judo athletes demonstrated that chiropractic care led to a significant increase in grip strength and reaction time which highlights the potential of chiropractic care and athletic performance (1). Furthermore, research reveals that spinal manipulation can accelerate recovery from minor injuries. This is possible because adjustments can help enhance blood flow to the affected areas, which in turn allows the affected tissues to receive more nutrients and oxygen, while also flushing out any inflammatory chemicals and damaged cells, thus providing a faster healing rate and improving overall function (2). By educating athletes about their bodies from a holistic perspective, we can decrease injury and improve recovery time and function. Chiropractic is so much more than pain management, and it is important that all demographics understand this! References
 One of the most common questions we get asked in the practice is “Why could babies need a check-up?”. To answer this question, we need to look at one of the biggest physical stressors that can affect an infant which is childbirth.
Birth injury, unless major and life threatening, is under-recognised and under-treated (Gottlieb, 1993). In a recent study of 200 infants presenting to a clinic with pain and other physiologic disturbance, 95% demonstrated notable birth trauma. In a much earlier and larger study of 1250 newborns, 89% showed some mechanical strain or restriction (Frymann, 1966). Many injuries including asymmetry of the head, facial asymmetry, torticollis, asymmetry of the mandible, nasal septum deviation and spinal, rib or clavicle dysfunction often go undetected until associated health problems arise. It is increasingly common for births to be assisted with vacuum extraction instruments or surgery (Kozak and Weeks, 2002). Vacuum extraction has been shown to be a strong predictor of early cessation of breastfeeding (Hall et al, 2002). Even under normal conditions, birth consists of significant traction and rotation of the baby’s head and with sufficient force, clavicle fracture is seen as an “unavoidable side effect” in up to 10% of vaginal births (Miller et al, 2013). Babies with mild injuries have a high rate of cessation of breastfeeding, however a study by Miller et al (2009) found that 79% of new mothers presenting with feeding problems were able to exclusively breastfeed after a short course of manual therapy. More research is needed here, however these are promising results. Aside from feeding issues that may be associated with birth trauma, there are some other really important cues to look for in babies to see if they may be experiencing pain:
So if you baby is exhibiting any of these behaviours, give our Practice a call today so we can screen for musculoskeletal issues and help support you and your baby thrive as they grow and develop. References
 Cervicogenic headache is a type of headache involving one side of the head, though it may be felt in one or more areas of the head and/or face. This ranks among the most common of non-migraine headaches (1,2). Do you or a loved one experience headaches? This is an important article that can make the world of difference to you.
“The prevalence of cervicogenic headache has been estimated to be as high a 4.1% in the general population, with as high as 17.5% among patients who suffer from severe headaches.” (3,4) Neck pain, shoulder pain and lower back pain are the most frequently reported musculoskeletal complaints among office workers. There is a noticeable co-occurrence of cervicogenic headache with neck pain among this group, as it is often exacerbated by long hours of stationary sitting and computer use common in desk jobs (5). The International Headache Society defines cervicogenic headache as a headache caused by a disorder or lesion in the cervical spine, its bones, discs, and/or soft tissue elements (6). Being an underlying cause of misdiagnosed chronic headaches (5), is there anything that can be done to help? With chiropractic treatment being seen with widespread application in the management of head and neck pain (7,8), can chiropractic assist with the management of cervicogenic headache that is common among people who perform sedentary tasks? In a recent literature review, where the aim was to scrutinize the current available research and literature on the effectiveness of chiropractic interventions on pain management and life quality improvement for office workers who are affected by cervicogenic headaches. It was found that the current literature showed that chiropractic intervention holds promise in reducing pain and improving the quality of life for office workers who are suffering from cervicogenic headaches, although it shows that chiropractic has a positive effect with patients who have cervicogenic headaches, currently there are a limited number of studies available and small sample sizes so the indication is for more research to further confirm these positive findings (5). So if you want to find out if chiropractic care may help manage cervicogenic headaches for you or your loved ones, have a chat with one of our chiropractors to see how they can assist. “It is important to minimise the stress that is placed on our body from sedentary tasks, especially when it is over a long period of time with minimal movement” 1. Chaibi A, Russell MB. Manual therapies for cervicogenic headache: a systematic review. J Headache Pain 2012;13:351-9. 2. Feleppa M, Fucci S, Bigal ME. Primary headaches in an elderly population seeking medical care for cognitive decline. Headache 2017;57:209-16. 3. Sjaastad, O., 2008. Cervicogenic headache: comparison with migraine without aura; Vågå study. Cephalalgia, 28(1_suppl), pp.18-20. 4. Evers, S., 2008. Introduction: Comparison of cervicogenic headache with migraine. Cephalalgia, 28(1_suppl), pp.16-17. 5. İlter, S.E. and Gökçe, A., 2023. Assessment of chiropractic intervention influence on pain and life quality in cervicogenic headache afflicted office workers: a review. The European Research Journal, pp.1-9. 6. Olesen J. Headache Classification Committee of the International Headache Society (IHS) The International Classification of Headache Disorders, 3rd edition. Cephalalgia 2018;38:1-211. 7. Bryans R, Decina P, Descarreaux M, Duranleau M, Marcoux H, Potter B, et al. Evidence-based guidelines for the chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther 2014;37:42-63. 8. Côté P, Yu H, Shearer HM, Randhawa K, Wong JJ, Mior S, et al. Non-pharmacological management of persistent headaches associated with neck pain: A clinical practice guideline from the Ontario protocol for traffic injury management (OPTIMa) collaboration. Eur J Pain 2019;23:1051-70.  Each of us has innate biochemical factors which influence personality, behavior, mental health, immune function, allergic tendencies, etc. Scientists tell us that the number of different genetic combinations possible in a child from the same two parents exceeds 42 million. It's interesting to note that we do not possess a combination of characteristics from our parents, but instead have a diverse collection of characteristics from many ancestors on both sides of the family (1).
Because of genetic differences in the way our bodies process foods, most of us are quite deficient in certain nutrients and overloaded in others. Even with an ideal diet, most of us have certain nutrients that are at very low levels with many times the RDA required to achieve a healthy balance. The nutrients in overload must be carefully avoided in vitamin supplements or serious health problems can develop. After a group of scientists under the Walsh Research Institute studied the biochemistry of 10,000 persons, they learned that the greatest mischief is usually caused by nutrients that are stored in excessive amounts, rather than those at depleted levels. The most common nutrients in overload include copper, iron, folic acid, calcium, methionine, manganese, choline, and omega-6 fatty acids. Of course, these same nutrients may be in deficiency in other persons (1) Therefore giving a “one size fits all” vitamin is a bit like trying to determine the ideal shoe size for the population. The truth is that multiple vitamins and minerals are too indiscriminate, and may do as much harm as good. The brain is a chemical factory which produces serotonin, dopamine, norepinephrine, and other brain chemicals 24 hours a day. The only raw material for these syntheses is nutrients, namely amino acids, vitamins, minerals, etc. If the brain receives improper amounts of these nutrient building blocks, we can expect serious problems with our neurotransmitters. More and more studies are being produced to demonstrate this. A recent study for problematic aggressive and violent behaviour disorders in male children and adolescents revealed that nutrient therapy appeared well tolerated, with favourable effects. The study included 32 males. It appeared effective in the reduction of parent reported aggressive and violent behaviours, and showed improvement in family functioning (2). Further research in the form of a double-blinded, randomized controlled trial is required to verify these initial positive observations. If you would like further advice on this subject please see one of our Drs of Chiropractic and Kinesiology at Sprouting Health. References1. Walsh, William. Biochemical Individuality and Nutrition. Walsh Research Institute. 2. Hambly, J.L., Francis, K., Khan, S., Gibbons, K.S., Walsh, W.J., Lambert, B., Testa, C. and Haywood, A., 2017. Micronutrient therapy for violent and aggressive male youth: an open-label trial. Journal of child and adolescent psychopharmacology, 27(9), pp.823-832.  Bone density refers to the amount of bone mineral (mainly calcium and phosphorous) in our bone tissue and plays a vital role in supporting our body structure, protecting internal organs and allow us to move efficiently. As we age, maintaining bone health becomes more challenging but crucial in preventing conditions like osteoporosis. Through childhood to our thirties is when we accumulate our peak bone mass, this is the highest level of bone density we will have due to the natural decline that occurs as a part of aging (NIH, 2018).
Osteoporosis is a loss or decrease in bone density which makes our bones more brittle and susceptible to fractures. This is particularly common in postmenopausal women due to hormonal imbalances but can affect all adults with a number of lifestyle factors and nutrition playing a role in determining bone density (Weaver et al. 2016). Tips to maintain Bone Density:
References:
 Perhaps what you feel and hear is the “crack” of the spine, then you’d notice that you can move better, feel taller, posture is improving, and the back/neck pain is gone. They’re all great things but is that all an adjustment can do!?
Latest publication released this year, 2024, an Integrative Review of many studies explored how Chiropractic care influences health and wellness of the nervous system, endocrine system and immune function1. Chiropractic care is more than just for your back and neck. Research suggests that Chiropractic care:
Chiropractic care can help back pain, neck pain, and other joints and muscle issues. However, Chiropractic care as it is truly intended from the beginning, is that it can influence so much more. Everything is connected at the end of the day; all functions of your body is connected through that nervous system of which an adjustment definitely influences. Consider Chiropractic if you want to thrive. Doesn’t matter if you’re young or old, in pain or not. If you’re interested in living life to the full for as long as you can, spending quality time with your loved ones, then book an appointment with us and we’d love to guide you to be that better version of yourself. References:
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December 2024
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