Unfortunately for many, inflammation is a part of everyday life. Like we discuss here at Sprouting Health, inflammation can increase if we are not physically, chemically, and emotionally balanced. So, what are some signs of chronic inflammation? And how can we lower these inflammation levels naturally?
Signs of chronic inflammation include balance problems, insulin resistance or high blood sugar, muscle weakness, diarrhea, low back pain, fatigue, brain fog, blood clots, memory problems, and many more! Some people may equate these things as to just a matter of stress – but we must remember, these symptoms are not normal! The good news is, that people everywhere are starting to learn that the best way to reduce inflammation comes from what is inside our refrigerator, not just things we are picking up at the chemist. When our immune system identifies a foreign object (like a chemical – food, fluid, plant, etc.) in our body, the inflammation process begins. Although inflammation can be a good sign that our body is working hard to defend us against harmful chemicals or foreign objects, sometimes inflammation can persist and over time can contribute to the development of cancer, heart disease, arthritis, depression, and Alzheimer’s. Many experimental studies have shown that components of food or beverage may have anti-inflammatory effects and if you choose the right anti-inflammatory foods for your body, you may be able to substantially lower the risk of illness. The more anti-inflammatory and healthy foods that we put in our body, the better we will feel for longer periods of time. Particularly, fruits and vegetables such as blueberries, apples, and most importantly, leafy greens, will help contribute to lower inflammation levels and ensure you are full of antioxidants and other protective substances. Dr. Frank Hu, a professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health says that some inflammatory foods like refined sugar, gluten and dairy can cause excess inflammation in our brains and bodies and can be a contributor to the development of chronic health diseases in the general population. Dr. Hu also states that a healthy diet is beneficial not only for reducing risk of chronic disease, but also for mood improvement, function in daily living, and quality of life. 1. Harvard Health Publishing. Foods that fight inflammation [Internet]. 2021 [cited 2023 Jun 21]. Available from: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation#:~:text=Anti%2Dinflammatory%20foods,-An%20anti%2Dinflammatory&text=green%20leafy%20vegetables%2C%20such%20as,%2C%20blueberries%2C%20cherries%2C%20and%20oranges
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A Window into Health and Wellbeing - HRV
In the realm of health and well-being, a small but mighty metric known as heart rate variability (HRV) has gained increasing attention. Once overshadowed by traditional heart rate measurements, HRV has emerged as a powerful tool for understanding the intricate workings of our cardiovascular system and unlocking valuable insights into overall health. Did you know having a lower heart rate variability (HRV) has been associated with diabetes, hypertension and cardiovascular disease (CVD)? HRV is a measurement of the time intervals between adjacent heartbeats. These variations are influenced by the autonomic nervous system (ANS), which regulates involuntary bodily functions, such as heart rate, breathing, and digestion. The variability in your heart rate reflects vagal tone and our sympathetic nervous system (fight or flight). Low HRV leads to sympathetic (fight or flight response) and vagal tone imbalance. The vagus nerve plays an important role in the regulation of our metabolic homeostasis and messages sent by the vagus nerve can control immune function and pro-inflammatory responses via the inflammatory reflex[1]. HRV serves as a window into the balance between the sympathetic and parasympathetic branches of the ANS. High HRV indicates a flexible and adaptive system, while low HRV suggests reduced adaptability and potential health issues. Recent studies have reported using HRV in the evaluation of conditions associated with autonomic dysregulation which includes burnout and depression, autoimmune conditions (multiple sclerosis, rheumatoid arthritis), chronic PTSD, working memory performance, cognition, dementia, insulin resistance and metabolic syndromes, type 1 diabetes, cancer prognosis, and cardiovascular disease risk factors[2]. HRV can be a valuable marker of stress and emotional well-being. When we experience stress, our ANS responds by decreasing HRV. Monitoring HRV patterns can help individuals identify stress triggers and implement appropriate stress management techniques. Research suggests that HRV holds predictive power for a variety of health conditions. Reduced HRV has been associated with cardiovascular disease, metabolic disorders, depression, and even mortality. Long-term HRV analysis may aid in identifying individuals at higher risk and enable preventive measures. Monitoring your heart rate variability is one of the many ways we assess your health at Sprouting Health. Give us a call if you would like to get yours assessed today. [1] Pavlov, V. A., & Tracey, K. J. (2012). The vagus nerve and the inflammatory reflex—linking immunity and metabolism. Nature Reviews Endocrinology, 8(12), 743. [2] Kent, C. (2017). Heart rate variability to assess the changes in autonomic nervous system function associated with vertebral subluxation. Res Rev Neurosci, 1, 14-21. Retained Neonatal Reflexes
What is RNR? Primitive reflexes are reflexes our system normally has in order to assist us in those first few years of life. From the birthing process, to feeding, attracting attention, grabbing onto things and to keep us safe. (2) These reflexes then should integrate and allow our forebrain to develop and take over more control of our behaviour and thinking. Just like the root of a tree, the reflexes are always there, just hidden but vital for the tree to grow to its amazing potential. However, due to birth trauma or developmental restrictions these reflexes might remain dominant. (2) This means that your nervous system will automatically react inappropriately and undesirably in certain situations. This will adversely affect your development, learning and behaviour. This is a Retained Neonatal Reflex (RNR). Asymmetric Tonic Neck Reflex This reflex is one of the important reflexes seen in the newborn. It is present at birth and disappears by the age of 6 or 7 months. (1) What to look out for in your child: (2) 1. Easily Distracted 2. Poor Coordination 3. Messy Handwriting 4. Hard to ride or swim Persistence of the asymmetric tonic neck reflex (ATNR) is, indeed, a recognized risk factor for developmental and neurodevelopmental concern. In a study by Hagel, Dieter and Panteliadis, the authors described the persistence of the asymmetric tonic neck reflex (ATNR) and Moro as some of the most important initial symptoms of cerebral palsy.(3) How to test at home: Ask the child to get on all fours with arms straight, with their weight over their hands the parent rotates the child's head left or right. If their elbow bends on the opposite side of head rotation OR if weight shifts off the hands then the reflex is possibly present. What to do next: See an experienced RNR practitioner here at Sprouting Health. References: 1. Jaiswal, Manojkumar and Maronkar Rahul. "Understanding Primitive Reflexes and Their Role In Growth And Development: A Review." International Healthcare Research Journal 1.8 (2017) 2. Ewa, Gieysztor, Choinska Anna and Malgorzata Borowicz. "Persistence of primitive reflexes and associated motor problems in healthy preschool children." Archives of Medical Science 14.1 (2018): 167-173. 3. Hagel, Christian, et al. " Cerebral Palsy: A Lifelong Challenge Asks for Early Intervention." The Open Neurology Journal (2015): 45-52. Low Back Pain and Your Core
Disability associated with low back pain has been increasing in all age groups over the last few decades (1). It is a growing problem and helping with prevention is an important key to slowing this trend. Do you or a loved one experience low back pain? This is an important article that could make the world of difference to you. “Health care and social costs associated with low back pain have been estimated to be between $100 to $200 billion annually, with a majority of cost associated with lost wages and reduced productivity.” (2) Core muscles are involved in maintaining spinal and pelvic stability. When the core muscles are functioning normally, segmental spinal stability is maintained, the spine and pelvic area are protected and the stress or load that can affect the lumbar spine and discs are reduced (3). So if they are not working well, and when there is no stability when performing unexpected tasks or overload, it leads to neuromusculoskeletal issues such as muscle spasms, neural compression and pain (4). Therefore it is important to work on the core and make sure that it is functioning well in order to help with low back pain. In recent literature study they looked at 50 tennis players. They tested the core muscle strength before and after a chiropractic adjustment to the pelvis. It was found that there were significant differences in abdominal and back core results immediately after the chiropractic adjustment (5). Though it was only a small study and it only looked at the acute effects of the chiropractic adjustment, more studies would be helpful in further substantiating these findings and investigating the long term effects. However, the results so far are quite positive for chiropractic cares’ support of the core muscles function which would help manage low back pain by stabilising the spine and pelvis. If you want to find out if chiropractic may help manage low back pain for you or your loved ones, have a chat with one of our chiropractors to see how they can assist. “The core is an important aspect to look at when it comes to prevention of low back pain.” 1.Global Health Group Data Exchange http://ghdx.healthdata.org/gbd-results-tool accessed Nov 15, 2020). 2. Hazard, R.G., 2007. Low-back and neck pain diagnosis and treatment. American journal of physical medicine & rehabilitation, 86(1), pp.S59-S68. 3. Chang, W.D., Lin, H.Y. and Lai, P.T., 2015. Core strength training for patients with chronic low back pain. Journal of physical therapy science, 27(3), pp.619-622. 4. Key, J., 2013. ‘The core’: understanding it, and retraining its dysfunction. Journal of bodywork and movement therapies, 17(4), pp.541-559. 5. Koran, S. and Sarıhan, A., 2023. The Acute Effects of Chiropractic Sacroiliac Joint Manipulation in Tennis Players: A Study on Core Muscle Strength. Azerbaijan Medical Journal, 63(2), pp.8045-8053. Maintaining good health is a priority for everyone, and seeking the expertise of health practitioners is an important aspect of achieving that goal. However, with the wide range of health practitioners available, it can be challenging to determine which one is best suited for your needs. In this blog post, we will explore the qualities to look for in a good health practitioner and provide guidance on finding the right professional to support your well-being.
At Sprouting Health we strive to be the best Holistic Health Care Practitioner for you as we want you to be your absolute best self possible! Core strengthening to reduce low back pain.
Low back pain is a common concern prevalent in up to 80% of the population at some time in their lifetime (1). Low back pain is a multifaceted condition that develops in response to several risk factors including occupational duties (ie desk work, manual labour etc), age, gender, postural habits, behavioural and environmental factors (smoking, obesity, sedentary lifestyles) and psychological factors (stress, anxiety, depression etc) (1). While there are many causes of low back pain, a key factor that mechanically contributes to the pain, is weakness and deactivation of the core muscles. The core muscles include the abdominals, obliques and lower back musculature, these muscles provide support for the vertebrae and when inactive can create spinal instability. This leaves the body more prone to injury, pain, and discomfort. By activating your core muscles through prescribed exercises, you can build strength to the muscles surrounding your spine and assist in alleviating low back pain (1). In a study published in the Journal of Back and Musculoskeletal Rehabilitation in 2020, it was established that a combination of core activation exercises with manual therapy was an effective treatment protocol in reducing low back pain in patients with lumbar disc herniations. The study concluded that patients who received the combination of exercises with manual therapies had significantly improved functional abilities and reduced pain scores than with manual therapies alone (2). Improving core stability provides therapeutic benefits for patients experiencing chronic low back pain notably more than rest or minimal activity strategies. Book in to see one of our experienced Chiropractors to see if chiropractic care including core stabilisation exercises are right for you. 1.Frizziero, A.; Pellizzon, G.; Vittadini, F.; Bigliardi, D.; Costantino, C. Efficacy of Core Stability in Non-Specific Chronic Low Back Pain. J. Funct. Morphol. Kinesiol. 2021, 6, 37. https://doi.org/10.3390/ jfmk6020037 2. Kim YJ, Kim YH, Lee JS, Lee DJ. Effects of core stabilisation exercises combined with manual therapy on the functional disability, pain intensity, and active trigger points in patients with low back pain caused by lumbar disc herniation. J Back Musculoskelet Rehabil. 2020;33(2):177-183. Doi: 10.3233/BMR-181309 Most of us know vitamin D is vital for strong and healthy bones, helping with calcium absorption in the intestine. However, scientists have found other interesting association between low vitamin D blood serum level and some health conditions,that may even have an impact to your children!
Vitamin D supports a healthy immune system, reduces inflammation and helps with calcium absorption. Gathering information from different research studies, low vitamin D level is a risk factor for osteoporosis, rickets disease in children and osteomalacia in adults, bone fractures in elderly, cancer, depression, intentional self harm and suicide attempt. (1, 2) Furthermore, vitamin D deficiency has been suggested to favor a poorer outcome of Coronavirus disease-19 (COVID-19).(3) A study from Italy published in 2021 found people admitted to hospital with moderate to severe respiratory symptoms had lower vitamin D in their blood serum compared to people who only have mild symptoms.(3) Healthy Bones Australia recommends a vitamin D level of at least 50 nmol/L at the end of winter and during summer higher levels are common in the range of 60-70 nmol/L. We can get vitamin D from diet, or through UVB in direct sunlight when skin is exposed. To reach a recommended level of vitamin D, we need an average of 6-8 mins of sunlight daily(in NSW) during summer months and 5 times longer in winter months!(4) It should be noted that glasses blocks out UVB from the sunlight, together with the increase time spent indoor during winter months, vitamin D level can really fluctuate from season to season. In this case, consider consuming cod liver oil, more mushrooms, oily fishes such as salmon and mackerel to ensure vitamin D level is adequate. If you want to know more about how to keep your immune system strong and healthy this winter, talk to one of our chiropractors and see how we may be able to help manage your concerns! Reference 1. Holick MF. Vitamin D deficiency. New England journal of medicine. 2007;357(3):266-81. 2. Kjærgaard M, Waterloo K, Wang CEA, Almås B, Figenschau Y, Hutchinson MS, et al. Effect of vitamin D supplement on depression scores in people with low levels of serum 25-hydroxyvitamin D: nested case—control study and randomised clinical trial. The British Journal of Psychiatry. 2012;201(5):360-8. 3. Campi I, Gennari L, Merlotti D, Mingiano C, Frosali A, Giovanelli L, et al. Vitamin D and COVID-19 severity and related mortality: a prospective study in Italy. BMC Infectious Diseases. 2021;21(1):566. 4. Nowson CA, McGrath JJ, Ebeling PR, Haikerwal A, Daly RM, Sanders KM, et al. Vitamin D and health in adults in Australia and New Zealand: a position statement. Medical journal of Australia. 2012;196(11):686-7. Many practice members have enquired about the audible sound when a chiropractor performs an adjustment. In our previous blog, we spoke about the mechanism of how the sound or cavitation was being produced. Moving forward leaves us with the question “is the cavitation essential for an adjustment to be deemed as effective and therapeutic?” We may have an answer for this common misconception.
It is important to note the chiropractic adjustment has an impact on our nervous system.(1) Although more research needs to be done to have a better understanding of the physiological mechanism, there are biomechanical markers we can measure pre and post adjustment, ensuring adjustment is successful. Most chiropractors utilise neurological testing as their objective outcome measures.(2) These including fine touch sensitivity (pain), manual muscle strength and deep tendon reflex testing.(2) Research suggests that the sound of an audible release does not necessarily indicate that the appropriate reflexes are stimulated.(3) It suggests the greatest therapeutic benefit of the cavitation (sound) may not be physiological in nature but rather psychological.(3) The cavitation could have a powerful placebo effect on both the patient and practitioner.(3) Some people expect to hear a “cracking” sound from their treatment and interpret this sound as a sign of a successful adjustment. When the expectation is not fulfilled, it could place a negative effect on the clinical outcome. At Sprouting Health, we perform a thorough examination for each practice member and a reassessment within a certain time frame. This is to make sure we are measuring health and results objectively rather than heavily focusing on joint cavitation. We focus on very gentle means to help you reach your health goals. If you are interested in how chiropractic may benefit you, feel free to have a chat with our friendly staff members anytime. Reference 1. Wirth B, Gassner A, De Bruin ED, Axén I, Swanenburg J, Humphreys BK, et al. Neurophysiological effects of high velocity and low amplitude spinal manipulation in symptomatic and asymptomatic humans: a systematic literature review. Spine. 2019;44(15):E914-E26. 2. Hinton PM, Randall McLeod D, Broker B, MacLellan CE. Outcome measures and their everyday use in chiropractic practice. The Journal of the Canadian Chiropractic Association. 2010;54(2):118. 3. Bakker M, Miller J. Does an audible release improve the outcome of a chiropractic adjustment? The Journal of the Canadian Chiropractic Association. 2004;48(3):237. Managing and Testing Spinal Pain
Many people will see a chiropractor for Neck Pain, Low back Pain and Headaches. In this article we will focus on Spinal Nerve root pain from the neck and lower back. In a research article it was demonstrated that a mere 3mm movement of the cranial vertebral body can decrease as much as 40% to 45% of the hole that the nerve runs through (1). This is usually in response to disc degeneration (Osteo Arthritis) that can narrow the inter-vertebral foramen (IVF). The IVF is the hole that the nerve exits from the spine. An example of this is the nerve to the arm or leg. WOW! This goes to show how important protecting the stability of our spine is. When we look at a person’s history, presenting complaint and imaging we can usually diagnose where the pain is coming from. That then helps us manage that person’s pain. For example if pain is in the neck only or also into the arm this distinguishing feature is one of many that is very important for us. The same as if it is on the back only, or going down to the knee or past the knee into the foot. Even symptoms such as radicular pain going into a body part versus an aching pain are important to us. Aching pain into the buttock, low back or upper thigh for example can be perpetuated by fibrotic adhesions (scar tissue) and not so much from a disc issue. There are tests to help us determine if a disc is the issue or of the issue is the scar tissue around the verve. There are then exercises that can be given if the issue is scar tissue. We manage all of these cases very differently! When you come in a thorough clinical history and physical examination that we run helps guide the clinician in the diagnosis. If you or someone you know has experienced an injury or pain in your neck, arm, low back legs or thigh that won’t go away, call us to get an appointment to see whether we can help you. Don’t put up with symptoms that may progress and upset your quality of life! References
Most of us know vitamin D is vital for strong and healthy bones, helping with calcium absorption in the intestine. However, scientists have found other interesting association between low vitamin D blood serum level and some health conditions,that may even have an impact to your children!
Vitamin D supports a healthy immune system, reduces inflammation and helps with calcium absorption. Gathering information from different research studies, low vitamin D level is a risk factor for osteoporosis, rickets disease in children and osteomalacia in adults, bone fractures in elderly, cancer, depression, intentional self harm and suicide attempt. (1, 2) Furthermore, vitamin D deficiency has been suggested to favor a poorer outcome of Coronavirus disease-19 (COVID-19).(3) A study from Italy published in 2021 found people admitted to hospital with moderate to severe respiratory symptoms had lower vitamin D in their blood serum compared to people who only have mild symptoms.(3) Healthy Bones Australia recommends a vitamin D level of at least 50 nmol/L at the end of winter and during summer higher levels are common in the range of 60-70 nmol/L. We can get vitamin D from diet, or through UVB in direct sunlight when skin is exposed. To reach a recommended level of vitamin D, we need an average of 6-8 mins of sunlight daily(in NSW) during summer months and 5 times longer in winter months!(4) It should be noted that glasses blocks out UVB from the sunlight, together with the increase time spent indoor during winter months, vitamin D level can really fluctuate from season to season. In this case, consider consuming cod liver oil, more mushrooms, oily fishes such as salmon and mackerel to ensure vitamin D level is adequate. If you want to know more about how to keep your immune system strong and healthy this winter, talk to one of our chiropractors and see how we may be able to help manage your concerns! |
AuthorBlogs by the team at Sprouting Health Archives
May 2024
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