Spring Gardening

We all want to have our gardens looking fantastic for the summer sun, and it this time of year we get out there to make those improvements.

 

Here at Moose Hall Chiropractic we wanted to give you some advice so you can stay active, healthy and get that glorious garden for the summer.

 

Many of us make the mistake of getting out in the garden and jumping straight in to it. Doing lots of heavy lifting, twisting and activity that our bodies are not used to. Then inevitably we get injuries, aches and pains as a result.

 

Our advice to you is simple.

 

Gently get moving before going into the garden so your body is able to endure the stress of gardening, a warm up to prepare your body.

 

Take regular breaks, some of our gardens have big jobs that need doing. Split this up into 15 minute chunks and have a well deserved 5 minute tea break between these.

 

Get help for the heavy lifting and big jobs. Don’t try to be a hero and get the job done by yourself and regret it after.

 

Follow this advice so you can stay active, healthy and enjoys the summer sun in your Garden.

Keep Healthy Whilst Gardening

Its that time of year when we start to hear about gardening injuries. At Moose Hall Chiropractic we hear this regularly. It may be a bigger injury, a tweak from bending badly or aches and pains in the back, shoulder hands or knees the gardening season always sees an influx of this.

This months health tip is designed to help keep you fit, healthy and injury free whilst gardening.

1. Get things gently moving first Start with some a full range of motion of your back and neck before moving on to the bigger movements. Also do a good walk

2. Don’t spend too long in one position or do too much.

We hear it all the time that patients just want to get everything done when the weather lets them. Being in awkward positions were not used to puts extra strain on our joints and muscles. Too much repitition can also irritate our tendons around our joints. Try varying and alternating what you do.

A little and often is better than all at once.

3. Posture and lifting

If you need to lift something, keep everything aligned and straight- this may mean moving your feet rather than twisting your body. When lifting bend at your knees and hips and then straighten up.

If you need to kneel use a kneeling mat but also move your position regularly so you are not overreaching.

Summer Body

This time of year we are all looking Dieting for the summer so we can loose some weight and get those summer bodies?

 

Realistically, who wants to Diet?

 

I don’t like Dieting, so I don’t!

 

My advice is to stop the Diet and make some small lasting changes and you will see the real difference in your body and your health.

 

I make small consistent changes that I can stick to every week.

 

  1. Drinking more water, I always have a bottle with me so I can monitor how much I have had.
  2. Eat more Green vegetables, every day one of my meals will include these.
  3. Decrease the sugar content, remove or reduce foods that are high in sugar.
  4. Make things from scratch so you know what is in your food.
  5. Enjoy your food, make new and exiting things. I make one new meal a week or a variation of a meal so I am trying new things.

 

Get rid of the Diets that you may start and stop and may not stick to.

 

Start Eating healthy, follow the tips above for every day changes and make an huge improvement on your health.

Healthy Eating

At Moose Hall we are always encouraging our patients to be more healthy and a big part of this is healthy eating.

 

Our body will only work at its best if we put the right things in to it – similar to fuel being put in a car. Healthy eating doesn’t need to be boring and instead of associating food with dieting its much better for our well-being if we try to think about food as our fuel and what is going to help it work well.

 

  • EAT 5 A DAY fruit and veg – fruit and veg are a vital source of vitamins and minerals, there’s also evidence that this lowers the chances of heart disease and cancers

 

  • Eat some GOOD FATS – don’t be afraid of fats – you might instinctively turn away from fat if you are trying to be healthy. But the right fats contain vital omega oils that help our body to be its best – Avocado, Nuts, Olive oil, Oily fish are all great examples.

 

  • INCLUDE CARBOHYDRATES – again when people are trying to lose weight they will often cut out carbohydrates. However carbohydrates are a vital fuel, they are a vital source of energy. The best carbohydrates to eat are the less starchy so brown rice, quinoa, brown or seeded bread and pitta.

 

  • INCREASE YOUR FASTING WINDOW – having a longer time of not eating (a bigger window of time overnight between eating 12-14 hours) has been shown to have great health benefits. It changes levels of our gut bacteria and studies have shown decrease in blood pressure, cholesterol and insulin sensitivity.

 

Implementing these four tips will improve your “healthy eating” the body can work better, have more energy and heal and repair better through good nutritional changes.

Have you given up on your Goals already? 

Many of us set Goals at the beginning of the year, the beginning of the month or even week. How many of us actually stick to them?

 

Lots of people make the mistake of setting enormous challenges or Goals that are too big and therefore unachievable. We are only setting ourselves up to fail and get disheartened when we do.

 

When setting our goals let’s make them challenging but still in reach to achieve them.

 

We can do this by setting smaller Goals that we can stick to on a day to day basis.

 

My goal has been to drink more water every day, I always have a bottle of water with me so I can track how much I am drinking. This is a small Goal that I can easily stick to and remind my self about every day.

 

What are your Goals that you are going to stick to?

 

Please let us know if you need any help in setting goals or sticking to them, we are always happy to help you achieve more and improve your Health.

Monthly Health Tip – Goals

At Moose Hall we are always working hard to help our patients reach their goals

Here is our guide to help your health goals become achievable

 

  • Set a SPECIFIC goal – try not to be clear on what you want to achieve “more exercise” is likely to be too vague, its best to think about why you want to exercise more. For example this could be to lose weight or just to help you have more energy.

 

  • MEASURABLE – make a goal measurable, this will be the only way to truly know you have reached it. It will also help you to realise if you have gone off track so that you can quickly get back to it! For example – “ I will exercise 3 times a week for an hour”

 

  • Be ACCOUNTABLE – Keep a record somewhere so you can always double check if you are sticking to things. Fitness trackers can really help with this but even writing down in a diary or notes on your phone will help.

 

  • Be REALISTIC – its great to have a goal that’s challenging but it will be so hard to keep motivated if it doesn’t seem achievable. For example with exercise set those realistic, measurable goals then anything extra you do is a bonus!

 

  • Keep to a TIME FRAME – this will help with motivation. Its often said that it takes around 30 days to create a habit. If you can realistically stick to working towards a goal for a set time it is much more likely to then become a positive lifestyle change.

See you next month for our next health tip 🙂

Moose Hall’s Goals for 2018

January, the start of a new year and the time when we get back to our routine and set our goals for the coming year.

 

What is it that you want to achieve in 2018? Have you set your goals yet?

 

We want you all to live healthier and happier lives doing everything you want, with a healthy, functioning body to support your way of life.

 

Now we are back into the flow of things we wanted to share our goals at Moose Hall Chiropractic with you.

 

  • advocate and healthy lifestyle through diet, hydration, exercise, sleep/recovery, lifestyle choices and working on your body, Chiropractic.

 

  • promote a healthy body through maintaining function, as this is better than fixing a problem and to yo-yoing in and out of health. Prevention is better than a cure.

 

  • promote being active in the local community, with monthly Runs and Walks to help people transition into a more active and healthy way of life.

 

  • support local sports teams and athletes to function at their best to get the most out of their bodies and their sports.

 

 

Our Vision

 

To help everyone move towards living healthier and happier lives. Using chiropractic to enhance the body to function at its best by maximising spinal and nervous system function. Promoting optimal health, through chiropractic adjustments and education.

 

Our Goals haven’t changed from one year to the next, as we strive for increased function and optimal health in all of our clients.

 

What are your goals for 2018???

Hydration and Recovery 

Our body is made up of 2/3 water which shows how important it is to our lives and everyday processes that happen in the body. In particular Hydration plays a crucial role in the recovery process throughout our body.

 

Whether this is a large injury, or small micro-trauma, these take place in our body every day, especially if we are exercising.

 

To recover and rebuild from these traumas of life, our bodies have to synthesise new protein which is the building blocks of recovery. This process requires water for protein synthesis and to repair the damaged cells and tissues.

 

If we are hydrated this speeds up the recovery from trauma and decreases the length of DOMS (delayed onset muscle soreness), the soreness you get after exercising.

 

However if we are dehydrated this will increase the length of time suffering with DOMS and decrease the recovery rates. Therefore we can’t exercise as well and increased the chance of injury as the body can’t function as it should.

 

Stay Hydrated, Stay Healthy ❤️

CrossFit and Chiropractic

CrossFit is one of the most up and coming sports in the UK and around the world in recent years. Many people love the sport as it pushes your bodies abilities and mental strength to the limits. It involves constantly varied functional movements all performed at high intensity including weightlifting, aerobics and gymnastics. 

 

When CrossFit athletes are pushing their body through different work outs they need to be functioning well and stable throughout the complex movements required. If they are not they may fall into poor postures and ‘bad form’ especially when fatiguing and this could lead to injury. 

 

In all sports injuries are a problem and CrossFit has it’s fair share with back pain being one of the most prevalent in the sport.  

 

Chiropractors specialise in Spinal and Nervous system function. This is increasing strength and stability to ensure that our bodies are functioning in the right ways to create optimal bio-mechanics and posture

 

This is where Chiropractic and CrossFit comes together. Chiropractors get the whole body functioning at its best through spinal manipulation, movement and posture analysis. This means that our clients are able to perform high intensity tasks with good form and good posture which helps reduces the chance of injury and increases performance

 

Chiropractors can help with a variety of injuries once they have occurred and get you back doing the sports you love. Why wait until and injury has occurred to get checked, get your body functioning at its best and get the most out of your training.

 

Chiropractic can help with all sports so if you want to improve your performance  then please get in contact and call us on 01275 409949 or email us on moosehallreception@gmail.com to book your consultation today. 

 

Our CrossFit Clients testimonials:

 

Ben Worle

 

CrossFit coach and owner of Chew Valley CrossFit:

 

Over the past few years if you ask  most people they would say I am renowned for always being injured. This was the main reason for retiring from Rugby 3 years ago and taking up CrossFit.

 

Many people thought I was crazy but this season I decided to go back to rugby, and Matt has been a massive part of making sure this was possible. The demands I have placed on my body whilst staying injury free since the season kicked off in September I don’t think is a coincidence. Training daily at CrossFit Chew Valley plus committing to playing rugby each week has been challenging but worth it. 

 

Another reason that I feel Moose Hall will be part of my life moving forward is that since visiting Matt in Portishead I have not had a migraine. The sessions with Matt we have discussed all the factors that could trigger them alongside allowing him to adjust me. Great service and would recommend to friends, family and my members at the gym.

Positive Thinking

Positive thinking is approaching the challenges life can throw at us with a positive attitude, it can help you approach a problem with the attitude “how can I make the best of it?”

 

Positive thinking can help you to be healthier and help you have a better life.

 

There have been links between negative thoughts and increased pain sensations, pain may bring negative thoughts but unfortunately negative thinking can make the pain worse. We often notice patients with a positive approach recovering quicker and getting back to what they want to do more successfully.

 

Health benefits of positive thinking may include:

  • Lower depression rates
  • Increased life span
  • Better coping with stress
  • Greater resistance to colds
  • Better cardiovascular health

 

The main theory for why the positive thinking has these effects is that positive thinkers are more likely to cope better with stressful situations so therefore reduce the harmful effects of stress on the body.

 

“ Your positive action combined with positive thinking results in success

 

Take a positive action today and call us to see how we can help you be healthier 01275 409949